Food to Boost Your Mood

Your brain functions best when it’s given the highest quality foods.  The right foods can create positive changes for your physical and mental health. Clean food creates a clean fuel for your mind and body to run on.

Using foods as medicine, you can boost your mood simply through what you eat.

Prevention is always better than cure.

In one of the largest studies ever conducted on food and happiness, researchers collected dietary data from 80,000 people in the UK. Those who ate more fruits and vegetables (seven to eight servings a day) reported much higher life satisfaction. (This was after adjusting for employment, marital status, income, education, and illness.)

The Best Ingredients For Better Mental Health

SPICES TO SUPPORT MENTAL HEALTH: saffron, turmeric (curcumin), saffron plus curcumin, peppermint (for attention), cinnamon (for attention, ADHD, irritability).

DOPAMINE-RICH FOODS for focus and motivation: turmeric, theanine from green tea, lentils, fish, lamb, chicken, turkey, beef, eggs, nuts and seeds (pumpkin and sesame), high protein veggies (such as broccoli and spinach), protein powders.

SEROTONIN-RICH FOODS for improved mood, sleep, pain and craving control: Combine tryptophan-containing foods, such as eggs, turkey, seafood, chickpeas, nuts and seeds (building blocks for serotonin), with healthy carbohydrates, such as sweet potatoes and quinoa, to elicit a short-term insulin response that drives tryptophan into the brain. Dark chocolate also increases serotonin.

GABA-RICH FOODS for anti-anxiety: broccoli, almonds, walnuts, lentils, bananas, beef liver, brown rice, halibut, gluten-free whole oats, oranges, rice bran, spinach.

CHOLINE-RICH FOODS: shrimp, eggs, scallops, sardines, chicken, turkey, tuna, cod, beef, collard greens, Brussels sprouts.

FRUITS AND VEGETABLES: up to 8 a day helps to improve and balance out your mood.

GREEN TEA.

MACA: this root vegetable/medicinal plant, native to Peru, has been shown to reduce depression.

OMEGA-3-RICH FOODS to support nerve cell membranes and serotonin. Helps manage moods and inflammation.

ANTIOXIDANT-RICH FOODS: acai fruit, parsley, cocoa powder, raspberries, walnuts, blueberries, artichokes, cranberries, kidney beans, blackberries, pomegranates, chocolate, olive, and hemp oil (not for cooking at high temperatures), dandelion green and green tea.

MAGNESIUM-RICH FOODS for anxiety: pumpkin and sunflower seeds, almonds, spinach, Swiss chard, sesame seeds, beet greens, summer squash, quinoa, black beans, and cashews.

ZINC-RICH FOODS: oysters, beef, lamb, spinach, shiitake and cremini mushrooms, asparagus, sesame and pumpkin seeds.

VITAMIN B6, B12, FOLATE-RICH FOODS: leafy greens, cabbage, bok choy, bell peppers, cauliflower, lentils, asparagus, garbanzo beans, spinach, broccoli, parsley, cauliflower, salmon, sardines, lamb, tuna, beef, and eggs.

PREBIOTIC-RICH FOODS: dandelion greens, asparagus, chia seeds, beans, cabbage, psyllium, artichokes, raw garlic, onions, leeks, root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, turnips).

PROBIOTIC-RICH FOODS: brined vegetables (not vinegar), kimchi, sauerkraut, kefir, miso soup, pickles, spirulina, chlorella, blue-green algae, kombucha tea.

All In One Place

You know what works, but do you know how to turn them into tasty go-to meals that’ll give you that boost you desperately need?

We have created 10 Recipes using a number of the essential Mental Health Boosting Ingredients from above.

Easy to follow, easily accessible ingredients, and all recipes are available for you to download today, print and keep.

Less Supplement – More Superfood.

All In One Place