If you think chocolate and coffee are the only edible items that can make you happy, think again. Anusha Iyengar gets experts and nutritionists to take you through an extensive list of super foods that boost your mood.
Fish
Eating fish such as tuna, sardines, salmon and trout can actually boost your mood. They increase the concentration of omega-3 fatty acids in your body, which can raise serotonin in the brain making you feel happy or relaxed. They also make your skin luminous and hair glossy.
Eggs
Eggs are a good source of vitamins and proteins. They also have choline, a neuro-transmitter which helps beat depression and boosts your mood. Throw in some cherry tomatoes and green veggies to your poached or boiled eggs to add health and taste to your snack.
Tea
It might come as a surprise to you but tea is one of the most important foods that help you beat depression. If you thought green tea helps you lose weight, you were never wrong. “Green tea has a high quantity of antioxidants and the potential to elevate your mood,” says Dr Chirag Sethi, nutritionist with Anytime Fitness, a Mumbai-based gym. You can also have ginger tea with honey to soothe your nerves.
Asparagus
Asparagus contains tryptophan and folate which are necessary to produce neuro-transmitters that affect your mood and behaviour. It is not found very easily in local markets. You can add it to any meal you’re cooking to make it healthy and delectable. For example, add a cup of boiled asparagus to your favourite pasta. You can also add this to poached eggs to make a perfect breakfast for yourself.
Quinoa
Quinoa is very easily available and helps fight depression and anxiety by increasing the levels of serotonin in the brain. It’s a good source of vitamin B and keeps your blood sugar and energy levels steady, making you less irritable and focused. You can either mix it
with spinach and mushrooms to make a salad or cook quinoa poha for yourself.
Nuts
Walnuts, Brazil nuts and almonds are the richest sources of omega-3 fatty acids which help to uplift your mood. Eat them raw or add them to your food. You can also prepare a scrumptious dessert for your loved one or yourself and add a dash of nuts to it.
Berries
Now who doesn’t like berries! We all love biting into strawberries, blackberries, raspberries and blueberries to our heart’s content. Adding them to your breakfast cereal is a great way to stay happy and healthy. The antioxidants in berries help your body fight oxidative stress caused by free radicals that can lead to illness. They also improve your health and protect your skin and hair.
Leafy veggies
If you’re someone who cringes at the sight of green leafy vegetables, you need to think again. Sneak some veggies into a smoothie or have them in a salad. “Leafy vegetables contain magnesium, folate and other neuro-transmitters that regulate your mood including the serotonin level,” explains Dr Sethi. They are also rich in vitamin K that prevents cardiovascular diseases and bone fragility and lowers cholesterol.
Fresh fruits
Sugar, in any form, turns your lousy mood into a cheerful one. Take low-fat yoghurt and add some fruits to it to make yourself a healthy fruit salad. You can include slices of bananas, apples, grapes and citrus fruits to it. “This is one of the best ways to beat depression. I even add a tinge of chaat masala to my fruit salad. It takes off all the stress that gets accumulated during the day,” says Namrata Kulkarni, a Mumbai-based health enthusiast.
Saffron
Saffron is that one ingredient that makes Indian desserts delectable. Saffron has proved to be very effective in reducing depression and PMS symptoms in women. It is highly recommended by food experts.
