Jan 31, 2012
Mood-Boosting Food #1: Mussels 
Mussels are loaded with
some of the highest naturally occurring levels of vitamin B12 on the planet—a
nutrient that most of us are lacking. So what's B12's mood-saving trick? It
helps insulate your brain cells, keeping your brain sharp as you age. Mussels
also contain the trace nutrients zinc, iodine, and selenium, which keep your
mood-regulating thyroid on track. Another benefit? Mussels are high in protein
and low in fat and calories, making them one of the healthiest, most
nutrient-dense seafood options you'll find. (Tip: For mussels that are good for
your body and the environment, look for farmed—not wild—options raised in the
good ol' USA.)
Mood-Boosting Food #2: Swiss Chard
This leafy green is packed
with magnesium—a nutrient essential for the biochemical reactions in the brain
that increase your energy levels. A 2009 study in the Australian and New Zealand
Journal of Psychiatry also found that higher magnesium intake was associated
with lower depression scores. And Swiss chard isn't the only way to get your
magnesium hit. Spinach, soybeans, and halibut also contain healthy doses of the
energy-enhancing nutrient.
Mood-Boosting Food #3: Blue Potatoes
Blue potatoes aren't a
common supermarket find, but they're worth looking out for on your next trip to
the farmer's market. Blue spuds get their color from anthocyanins, powerful
antioxidants that provide neuro-protective benefits like bolstering short-term
memory and reducing mood-killing inflammation. Their skins are also loaded with
iodine, an essential nutrient that helps regulate your thyroid. Other awesome
anthocyanin-rich foods: berries, eggplant, and black beans.
Mood-Boosting Food #4: Grass-Fed Beef
Animals raised on grass
pastures boast much higher levels of healthy conjugated linoleic acid (or CLA),
a "happy" fat that combats stress hormones and blasts belly fat.
Grass-fed beef also has a lower overall fat count and contains higher levels of
heart-healthy omega-3 fatty acids compared to grain-feed beef. Another great
grass-fed option: lamb. It's packed with iron, a nutrient vital for a stable
mood (the areas of the brain related to mood and memory contain the highest
iron concentrations). For easy "happy
fat" recipes, check out these 4 Simple Mood-Boosting Meals.
Mood-Boosting Food #5: Dark Chocolate
Turns out chocolate's
delicious taste isn't the only reason it makes you feel so warm and fuzzy. The
cocoa treat also gives you an instant boost in mood and concentration, and
improves blood flow to your brain, helping you feel more vibrant and energized.
But sorry, Snickers bars don't count. Cocoa is the chocolate ingredient that
does your body good, so pure dark chocolate is your best bet if you want the
mood-boosting benefits minus the extra belly flab. And don't overdo it: A
recent study published in the Journal of Psychopharmacology found that a few
ounces of dark chocolate a day is all you need to reap the benefits.
Mood-Boosting Food #6: Greek Yogurt
This dairy pick is packed
with more calcium than you'll find in milk or regular yogurt, which is good
news for your mood. Calcium gives your body the "Go!" command,
alerting your brain to release feel-good neurotransmitters. As a result,
inadequate calcium intake can lead to anxiety, depression, irritability,
impaired memory, and slow thinking. Greek yogurt also contains more protein
than regular yogurt, making it a terrific stay-slim snack. Our Greek-yogurt
pick: Fage Total 2%, which packs an impressive 10 grams of protein per serving.
Mood-Boosting Food #7: Asparagus
Your mom was on to
something when she made you finish those green spears at the dinner table. This
vegetable is one of the top plant-based sources of tryptophan, which serves as
a basis for the creation of serotonin—one of the brain's primary
mood-regulating neurotransmitters. Asparagus also boasts high levels of folate,
a nutrient that may fight depression (research shows that up to 50 percent of
people with depression suffer from low folate levels). Some other terrific
sources of tryptophan: turkey, tuna, and eggs.
Mood-Boosting Food #8: Honey
Honey, unlike table sugar, is
packed with beneficial compounds like quercetin and kaempferol that reduce
inflammation, keeping your brain healthy and warding off depression. Honey also
has a less dramatic impact on your blood-sugar levels than regular sugar, so it
won't send your body into fat-storage mode the way the white stuff can. Try
adding some honey to your afternoon tea or morning bowl of oatmeal, but don't
go overboard; the sweet nectar has 17 g of sugar and 64 calories per
tablespoon, so too much honey can make you heavy, rather than happy.
Mood-Boosting Food #9: Cherry Tomatoes
Tomatoes
are a great source
of lycopene, an antioxidant that protects your brain and fights
depression-causing inflammation. And because lycopene lives in tomato
skins,
you'll get more of the stuff if you throw a handful of cherry tomatoes
into your next salad instead of slicing up one full-size tomato. Or
enjoy them on
their own with a little olive oil, which has been shown to increase
lycopene
absorption. And try to go organic whenever possible: Researchers at the
University of California-Davis found that organic tomatoes have higher
lycopene
levels.MOOD-BOOSTING RESTAURANT MEALS: Not all delicious-sounding restaurant dishes will set you back in your quest for health and happiness. Find out which meals ended up on our list of 20 Shockingly Healthy Restaurant Foods.
Mood-Boosting Food #10: Eggs
Eggs are loaded with
mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because
they're packed with protein, they'll also keep you full and energized long
after you eat them. Need another reason to crack some shells in the morning? A
2008 study in the International Journal of Obesity found that people who ate
two eggs for breakfast lost significantly more weight than those who ate a
bagel breakfast. (Tip: Don't buy into unregulated supermarket-egg claims like
"omega-3 enriched" or "free-range." If you're looking for
the most natural eggs, hit up a local farmer.)
Mood-Boosting Food #11: Coconut
Coconut is chock-full of
medium-chain triglycerides, fats that keep your brain healthy and fuel better
moods. And although coconut is commonly found in high-calorie desserts, you
don't have to (and shouldn't) stuff your face with macaroons to get your fix.
My suggestion: Try throwing some unsweetened coconut shavings in your oatmeal
or yogurt, or toss some in your next healthy smoothie for a flavor boost that
will keep you smiling and skinny.For more foods that can improve your mood—and strengthen your heart, and fortify your bones, and boost your metabolism—check out these 40 Foods with Superpowers.
