Manage Your Emotions with These Foods to Raise Your Vibration.
Managing your Emotions with These foods can help our Vibrations and feel good.
Do you feel sad and don’t know why and want to raise your vibration to feel better and not so anxious all the time or depressed?
There are certain foods that we can add to our diet that can help boost our mood and get back on top of our emotions.
Especially during the COVID 19 pandemic we are all experiencing.
Our diet plays a big part in our life we all know that after we have eaten junk food.
Although it is cheaper to eat out and in times that we are experiencing it’s an easier and more affordable choice to do so.
Unfortunately, it can be a more expensive in the long term on our overall health.
Junk Food and It’s Effects on our Mood
Food with a high amount of sugar, fat, and salt can make you feel good by triggering the dopamine of the brain.
More than likely, these food items result in a rapid decline in blood sugar levels, leading to more mood swings.
However, just as certain food can make you feel slow, other food can improve your mood and make you feel good.
According to studies, nutrition influences your mental health by producing serotonin in the gastrointestinal tract.
Hence, you might have heard about the brain and gut connection.
Stirring up your body with nutritious, nutrient-rich foods will develop “positive” bacteria in the digestive tract that can reinforce positive emotions.
So, the next time you are suffering from a bad mood, try eating good-mood-food!
Manage Your Emotions with These Foods
Bananas
Bananas may help turn a frown upside down.
They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin (20Trusted Source).
Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fibre (21Trusted Source).
When paired with fibre, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control.
Blood sugar levels that are too low may lead to irritability and mood swings (22Trusted Source).
Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fibre that helps feed healthy bacteria in your gut.
A robust gut microbiome is associated with lower rates of mood disorders (23Trusted Source).
Here’s another strong reason to eat bananas: they are a perfect mood-booster!
Bananas include amino acid tryptophan generating serotonin.
Serotonin is a biological mood stabilizer that has proven to reduce depression and control anxiety.
Besides being rich in potassium and nutrition, this ap-peeling fruit is a good source of vitamin B6, which helps to stimulate serotonin and dopamine.
Serotonin and dopamine are also referred to as the “pleasant hormones,” because they play an essential part in improving moods and changing emotions.
Berries
Blueberries, raspberries, and strawberries are all high in vitamin C, which helps cope with cortisol, a hormone that is released during times of stress.
Berries are loaded with strong antioxidants called anthocyanins to improve your mood and combat inflammation.
A 2018 study correlated anthocyanin-rich diets with 39% lower depression risk.
Berries rich in vitamin C, such as blueberries, acai, and acerola, will minimize the development of the stress hormone cortisol and help boost your mood.
Blueberries:
With a high content of antioxidants known as flavonoids,
The blueberry can help activate brain pathways associated with better cognition and less cellular aging.
Blueberries and blueberry juice are associated with having a more positive mood.
Strawberries:
The strawberry is bright red, juicy, and sweet. Who doesn’t love a strawberry!
They are an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium.
Strawberries are very rich in antioxidants and plant compounds.
This means they may have benefits for heart health and blood sugar control (1Trusted Source, 2Trusted Source).
Usually consumed raw and fresh, these berries can also be used in a variety of jams, jellies, and desserts.
It shows that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.
Coffee
Coffee is the world’s most popular drink, and it may make the world a bit happier, too.
The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (41Trusted Source).
Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (42Trusted Source).
A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage.
Suggesting that coffee contains other compounds that influence mood (42Trusted Source).
Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid.
Still, more research is needed (42Trusted Source).
Research has suggested that the repeated intake of 75mg of caffeine (equal to 1 cup of coffee) every 4 hours confirmed a pattern of sustained improvement of mood over the day.
Low to moderate doses of caffeine (2-5 cups of coffee per day) might improve hedonic tone and reduce anxiety.
In contrast, high doses could increase tension, nervousness, anxiety, and jitteriness.
Extensive research on caffeine intake has been associated with a range of reversible physiological effects at both lower and higher levels of intake.
Suggesting that caffeine intake has no significant or lasting effect on physiological health.
Reference:.
Dark chocolate
Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain.
Chocolate is rich in many mood-boosting compounds.
Its sugar may improve mood since it’s a quick source of fuel for your brain.
(11Trusted Source, 12Trusted Source).
Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine.
A substance chemically similar to cannabinoids that has been linked to improved mood
(11Trusted Source, 12Trusted Source).
However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response.
Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health.
All of which may support mood regulation
Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood (7Trusted Source, 8Trusted Source).
Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.
Chocolate: Results from systematic reviews indicate cocoa can shake off bad moods, and may be protective against depression.
Sipping antioxidant-rich hot cocoa increases feelings of contentment and puts people in a happy mood.
Since too much sugar is negatively associated with brain health, choose dark chocolate and keep portions to a square or two a day.
Dairy Products
Milk, cheese and yoghurt are naturally full of important nutrients such as calcium and protein.
The unique package of vitamins and minerals they provide means these dairy products pack some pretty important health benefits.
Consuming dairy products provides health benefits — especially improved bone health.
Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body.
These nutrients include calcium, potassium, vitamin D, and protein.
Calcium is used for building bones and teeth and in maintaining bone mass.
Dairy products are the primary source of calcium in Australian diets.
Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.
Studies have shown a link between vitamin D deficiency and depression.
Researchers behind a 2013 meta-analysis noticed that study participant with depression also had low vitamin D levels. The same analysis found that, statistically, people with low vitamin D were at a much greater risk of depression.
The researchers believe that because vitamin D is important to brain function, insufficient nutrient levels may play a role in depression and other mental illnesses.
An earlier 2005 studyTrusted Source identified vitamin D receptors in the same areas of the brain associated with depression.
Eggs
It might sound strange, but fat is an essential part of a healthy diet.
It’s especially crucial for maintaining mental health.
Diets that include healthy fats from egg yolks and up to 3 tablespoons a day of olive oil have been associated with lowered rates of anxiety and depression.
Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals.
The yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E) and essential fatty acids.
Eggs are also an important and versatile ingredient for cooking, as their particular chemical make-up is literally the glue of many important baking reactions.
Fermented foods
Up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood.
Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that may improve mood and support gut health.
The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids (14Trusted Source).
During this process, probiotics are created.
These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels (15Trusted Source, 16Trusted Source).
It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.
Serotonin is a neurotransmitter that affects many facets of human behaviour, such as mood, stress response, appetite, and sexual drive.
Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut.
In addition, the gut microbiome plays a role in brain health.
Research is beginning to show a connection between healthy gut bacteria and lower rates of depression.
Still, more research is needed to understand how probiotics may regulate mood (18Trusted Source).
Probiotics: Whether from supplements or foods, these good bacteria are beneficial for more than digestive health.
People who take probiotics see improvements in their perceived levels of stress and have a more positive mental outlook compared to people not taking probiotics.
Fatty fish
Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.
Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression
(5Trusted Source, 6Trusted Source, 7Trusted Source).
Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling (5Trusted Source, 6Trusted Source, 7Trusted Source).
While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores (8Trusted Source).
Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day (9).
Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet (10Trusted Source).
Salmon:
People who eat omega-3-rich fish tend to have a lower risk of depression and a more positive affect, which is defined as how much you experience positive moods and feel joy.
Bonus: Salmon also contains vitamin B-12, which helps produce brain chemicals that affect mood.
Low levels of B-12 are linked to depression.
Oysters:
This seafood delicacy is high in zinc, a mineral that’s not stored by the body and must be consumed daily.
Being deficient in zinc is linked to depression. Other good sources of zinc include crab, beef, beans, chickpeas and cashews.
Leafy Green Vegetables
Leafy green vegetables are an important part of a healthy diet.
They’re packed with vitamins, minerals and fibre but low in calories.
Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline (1Trusted Source).
Collard Greens
Collard greens have thick leaves and are bitter in taste. They’re one of the best sources of vitamin K, may reduce blood clots and promote healthy bones.
Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter.
They’re similar in texture to kale and cabbage. In fact, their name comes from the word “colewort.”
Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C.
They’re also one of the best sources of vitamin K when it comes to leafy greens.
In fact, one cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K (.
One study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures.
Spinach
Spinach is a popular leafy green vegetable that can be used in a variety of ways. It’s a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy.
Popeye may have eaten spinach to get strong and powerful, but did it also boost his mood?
Studies show that spinach produces high levels of vitamin B9, folate.
A folate deficiency was frequently related to depression as it hinders serotonin and dopamine metabolism.
Eating folate-rich foods like spinach, broccoli, and brussels sprouts can substantially mitigate depressive symptoms.
Even rich in vitamin C, this leafy green can help minimize cortisol levels.
Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy (11Trusted Source).
See more on leafy greens and there benefits on the link below:
Reference:
https://www.healthline.com/nutrition/leafy-green-vegetables#section4
Nuts and Seeds
Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins and minerals.
Can regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy
Nuts are an incredible source of plant-based protein, fibre, and healthy fats.
Like bananas, nuts and seeds are fantastic tryptophan sources that help generate the “good feeling” neurotransmitter, serotonin.
Pumpkin seeds, almonds, cashews, and pistachios have the largest tryptophan levels.
All nuts are filled with essential minerals providing brain-boosting perks.
A nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell.
Examples include almonds, Brazil nuts, cashew nuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
Although peanuts are legumes, they are considered nuts due to their similar characteristics to other tree nuts.
The nutrient profiles of seeds are very similar to those of nuts.
Commonly consumed seeds include pumpkin seeds, flax seeds, sesame seeds, poppy seeds, sunflower seeds, psyllium seeds and chia seeds.
Research has shown that regular nut consumption as part of a healthy diet does not promote weight gain.
Also can protect against chronic diseases such as heart disease and diabetes.
Less is known about the benefits of seeds due to limited research, but they are thought to provide similar health benefits due to similarities in nutrient content.
Reference:
Share on Pinterest
Oats
Oats are a whole grain that can keep you in good spirits all morning.
You can enjoy them in many forms, such as overnight oats, oatmeal, muesli and granola.
They’re an excellent source of fibre, providing 8 grams in a single raw cup.
Fibre helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.
In one study, those who ate 1.5–6 grams of fibre at breakfast reported better mood and energy levels.
This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability
Although other sources of whole grains can have this effect.
Oats may be especially advantageous, as they’re also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs
Iron deficiency anaemia, one of the most common nutrient deficiencies, is associated with low iron intake.
Its symptoms include fatigue, sluggishness, and mood disorders (26Trusted Source, 27Trusted Source).
Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed (28Trusted Source).
Diets and Manage Your Emotions
There’s a mountain of evidence to show that the well-researched Mediterranean diet can help reduce the risk of heart disease, cancer and diabetes.
And good news!
That very same diet is also associated with improved mood and a reduced risk of depression and cognitive decline.
Philippa Hunt is a Woman on a Mission.
WiseGirls Money Academy was created after working as a qualified Financial Adviser for many years and deciding it was time to assist women who desired to learn and develop the self-empowerment to understand their emotional relationship with money, the skills and knowledge to save and invest. They wanted to learn how to create their own financial future and become financially capable.
The WiseGirls Money Mission is to provide the opportunity and place for growth and development of women of all ages in personal and financial skills in a supported female environment so that they take control of their future to reach their own financial independence.
