6 Foods to Lift Your Mood

6 Foods To Lift Your Mood

Today, I cut into a dragon fruit for the first time in my life. If you've never seen it fresh, the outer skin looks intimidating but you don't have to work very hard to get to that bright, beautiful, fuchsia-like flesh inside. With the same tiny black seeds as a kiwi, I thought I was in for a sugary treat.

My, was I wrong! You beautiful, flavorless deception! I had so many questions. For starters, how could something so vibrant be completely void of flavor? I later learned that a fully ripened dragon fruit tastes like a pear/kiwi hybrid. Gotta learn how to pick'em, honey...

Call me easily excitable but that intense, brilliant, magenta, ruby-like flesh had me feeling positively spritely. I didn't want to risk the disappointment of an anti-climactic, flavorless let down again so my dragon fruit enters this house frozen now (at least until i build the courage to try again).

So I started wondering what other foods can inspire an instant mood boost like my beautiful deception. These 6 foods made it to the top of my list but here are many more.

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TURMERIC

So my chicken curry isn't just addictive; but there's always laughter at the table surrounding this dish. In fact, I made it for a family who had recently lost their son in a tragic accident. Not 5 minutes into digging in, we were reminiscing about the times he inspired a smile.

Turmeric is a spice derived from the turmeric plant, commonly used in cooking and traditional medicine. It contains a compound called curcumin, which has been the subject of research due to its potential health benefits. Curcumin's absorption in the body is generally low, and consuming it with black pepper or in combination with fats can enhance its absorption.

Here are some of the benefits:

• Improved brain health: Curcumin has been investigated for its potential role in maintaining brain health and reducing the risk of neurodegenerative diseases like Alzheimer's disease. It may help reduce oxidative damage, inflammation, and the accumulation of certain proteins associated with these conditions.
• Potential management of arthritis symptoms: Some research suggests that turmeric may help reduce pain and inflammation associated with arthritis, but the evidence is limited and further studies are needed.
• Antioxidant activity: Curcumin acts as an antioxidant, neutralizing harmful free radicals in the body that can damage cells and contribute to aging and various diseases.
• Anti-inflammatory properties: Curcumin has shown anti-inflammatory effects, which may help reduce inflammation in the body. Chronic inflammation is associated with various diseases, including heart disease, cancer, and certain metabolic conditions.

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MANGOS

Mangoes can have a positive effect on your mood due to several reasons.

Here are some of the benefits of mangos:

• Taste and Pleasure: Mangoes are delicious and often considered a tropical treat. Consuming something you enjoy can bring pleasure and lift your mood. The taste, texture, and aroma of mangoes can be quite satisfying, triggering positive sensations.
• Nutrient Content: Mangoes are rich in several nutrients, including vitamins, minerals, and antioxidants. They contain vitamin C, which plays a crucial role in the synthesis of serotonin—a neurotransmitter that helps regulate mood. Adequate levels of serotonin are associated with feelings of well-being and happiness.
• Natural Sugar Content: Mangoes have natural sugars, including fructose. Consuming carbohydrates, like those found in mangoes, can increase the production of serotonin in the brain, promoting a sense of relaxation and mood enhancement.
• Antioxidants: Mangoes are packed with antioxidants such as beta-carotene and vitamin E. Antioxidants help reduce oxidative stress in the body, which can positively influence mood and overall mental well-being.
• Fiber: Mangoes are a good source of dietary fiber. A balanced diet that includes fiber-rich foods can help regulate blood sugar levels and prevent spikes and crashes, which can impact mood stability.

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PINEAPPLES

Pineapples may have mood-lifting effects due to the following factors

Here are some of the benefits of pineapples:

• Taste and Pleasure: Like mangoes, pineapples are known for their sweet and tangy flavor. Consuming foods that you enjoy can stimulate pleasure centers in the brain and improve your mood.
• Vitamin C: Pineapples are a good source of vitamin C, which is an essential nutrient involved in the production of neurotransmitters like serotonin. Serotonin is often referred to as the "feel-good" hormone because it contributes to feelings of happiness and well-being.
• Bromelain: Pineapples contain an enzyme called bromelain, which has been associated with various health benefits. Bromelain has anti-inflammatory properties and may help reduce stress and improve mood. It is believed to increase the availability of serotonin in the brain, which can positively impact mood.
• Fiber and Natural Sugars: Pineapples contain dietary fiber and natural sugars, which can help regulate blood sugar levels. Stable blood sugar levels can contribute to a more balanced mood and prevent energy crashes.
• Antioxidants: Pineapples are rich in antioxidants, such as vitamin C and manganese. Antioxidants help protect against oxidative stress and inflammation in the body, which can have a positive impact on overall well-being, including mood.

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“Sensing a theme, here? Beta-carotene (the pigment responsible for the orange color in carrots) can reduce oxidative stress and lower the risk of chronic disease.”

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PAPAYA

Papaya is a tropical fruit that offers numerous health benefits due to its rich nutritional content. I have a very personal connection to papaya. To this day, the taste invokes happy childhood memories of my father who'd bring home these sweet, chewy, dried spears, every weekend. I later learned as a teenager that he was testing natural ways to alleviate menstrual pains. It wasn't until my mid 20's that I had it fresh. It was hiding in a melon ball salad, unbeknownst to me... but what a treat!

Here are some of the benefits of papaya:

• Menstrual Pain Relief: Some research suggests that papaya consumption may help alleviate menstrual pain and cramps due to its anti-inflammatory properties.
• High in Vitamins and Minerals: Papaya is an excellent source of vitamin C, vitamin A, vitamin E, and folate. These vitamins are essential for maintaining a healthy immune system, supporting vision, promoting skin health, and aiding in cell repair and growth.
• Rich in Antioxidants: Papaya contains various antioxidants, such as beta-carotene, lycopene, and flavonoids. These compounds help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.
• Digestive Health: Papaya contains an enzyme called papain, which aids in the digestion of proteins. It can help improve digestion, alleviate constipation, and prevent bloating.
• Heart Health: The fiber, potassium, and vitamin content in papaya are beneficial for heart health. Potassium helps regulate blood pressure, while fiber can help lower cholesterol levels, reducing the risk of heart disease.
• Immune System Support: The high vitamin C content in papaya boosts the immune system, helping the body fight off infections and illnesses.
• Anti-Inflammatory Properties: The presence of various phytonutrients in papaya has anti-inflammatory effects, which may be helpful in reducing inflammation-related conditions.
• Weight Management: Papaya is relatively low in calories and high in fiber, making it a filling and nutritious addition to a weight management plan.
• Skin Health: The vitamins, antioxidants, and enzymes in papaya contribute to healthy and glowing skin. Applying papaya topically or consuming it regularly can help with skin problems and promote a more youthful appearance.
• Eye Health: The vitamin A and other carotenoids in papaya are essential for maintaining healthy eyesight and may help prevent age-related macular degeneration.
• Cancer Prevention: The antioxidants and phytochemicals in papaya have been associated with a reduced risk of certain types of cancer, though more research is needed in this area.

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ORANGES

My first hot stones massage included the most amazing citrus aromatherapy I'd ever experienced. The smell of citrus oils (found in the peel) can instantly encourage relaxation and tension relief.

Here are some of the benefits:

• Vitamin C: Oranges are well-known for their high vitamin C content. Vitamin C is an essential nutrient that plays a crucial role in the synthesis of neurotransmitters like serotonin. Serotonin is a neurotransmitter associated with mood regulation, and having adequate levels of serotonin is often linked to feelings of happiness and well-being.
• Aromatherapy: The smell of citrus fruits, including oranges, can have a positive impact on mood. The aroma of oranges is often described as refreshing and uplifting, and it can help reduce stress and promote a sense of well-being.
• Antioxidants: Oranges are rich in antioxidants such as flavonoids, which help protect the body against oxidative stress. Oxidative stress has been associated with various mood disorders, and consuming antioxidant-rich foods like oranges may help reduce inflammation and improve overall mood.
• Natural Sugars: Oranges contain natural sugars, including fructose, which can provide a quick energy boost. Consuming carbohydrates can increase the production of serotonin in the brain, leading to feelings of relaxation and mood enhancement.

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SALMON

The vibrant color of salmon comes from a natural pigment called astaxanthin; another carotenoid, which is a type of organic pigment that belongs to the same family as beta-carotene, the pigment responsible for the orange color in carrots. Growing up, my family adhered to a strict pescatarian diet (no seafood, just fish). Fresh salmon fillets were an expensive treat that we only got a couple times a year.

It wasn't until my late 20's that salmon became a household staple. Some of my favorite salmon dishes are sushi... lots and lots of sushi. I can honestly say it instantly transports me to a happy place! While I prefer the fatty taste of salmon, steelhead trout can make for a mean fish sandwich!

Here are some of the benefits of salmon:

• Excellent Source of Omega-3 Fatty Acids: Salmon is one of the best sources of omega-3 fatty acids, particularly EPA (eicosatetraenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids play a crucial role in heart health, brain function, and reducing inflammation in the body.
• Heart Health: The omega-3 fatty acids found in salmon help reduce triglyceride levels, lower blood pressure, and decrease the risk of heart disease by improving overall cardiovascular health.
• Brain Health: DHA, a type of omega-3 fatty acid, is a major component of brain tissue. Consuming salmon regularly may support cognitive function, improve memory, and reduce the risk of cognitive decline.
• Rich in High-Quality Protein: Salmon is an excellent source of high-quality protein, which is essential for building and repairing tissues, supporting muscle mass, and maintaining a healthy immune system.
• Vitamins and Minerals: Salmon contains an array of vitamins and minerals, including B vitamins (B6, B12, niacin), vitamin D, selenium, and potassium, which are essential for various bodily functions and overall health.
• Anti-Inflammatory Properties: The omega-3 fatty acids and other bioactive compounds in salmon have anti-inflammatory effects, which may help reduce chronic inflammation and lower the risk of inflammatory diseases.
• Eye Health: The omega-3 fatty acids, DHA, and EPA found in salmon are essential for eye health and may help reduce the risk of age-related macular degeneration and dry eye syndrome.
• Improved Bone Health: Salmon is a good source of vitamin D, which is crucial for calcium absorption and bone health. Adequate vitamin D intake is associated with a reduced risk of osteoporosis and fractures.
• Skin Health: The omega-3 fatty acids and astaxanthin in salmon contribute to healthy and glowing skin by reducing inflammation and protecting against UV damage.
• Weight Management: Protein-rich foods like salmon can promote satiety and help control appetite, making it a valuable addition to a balanced weight management plan.
• Mood Enhancement: Omega-3 fatty acids have been linked to improved mood and a reduced risk of depression and anxiety.
• Reduced Risk of Certain Cancers: Some studies suggest that regular consumption of fatty fish like salmon may be associated with a lower risk of certain types of cancer, such as breast, prostate, and colorectal cancer.

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Make real time a health improvements

Maintaining a nutritious diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is generally recommended for supporting optimal physical and mental well-being. It's important to note that the connection between diet and mood is complex, and individual responses can vary.

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As always, it's important to consult with your doctor before making changes to your supplemental, medicinal, or dietary regimen.