A mood is an emotive state in psychology. Unlike emotions or sentiments, moods are less definite, less powerful, and less likely to be sparked by a single stimulus or event. Typically, the valence of a mood is either positive or negative. In other words, people frequently discuss their moods, whether they are happy or unhappy. Various things can have either positive or negative effects on mood; there are many distinct aspects that affect mood. Although mood is a personal, internal state, it is frequently inferred from posture and other behaviors.

Having a bad mood or feeling stressed, anxious and depressed these moods should not be taken for granted and never be disregarded. True to form, you are what you eat! In other words, if you maintain a healthy diet, you won't experience health issues. Your nutrition is equally important for your mental wellness.

Since the stomach produces 90% of the hormone serotonin, also known as the "happy hormone," gut health has effects beyond digestion. The impact of this hormone on mood and behavior. So, let's look at foods that can boost your mental health and battle depression. "Feeding the gut with the proper nutrients can help in the adequate production of this hormone that supports mental wellness," this is according to nutritionist and lifestyle educator Karishma Chawla.

Consume these foods to lift your mood and enhance your general mental wellness:

Bananas. Since vitamin B6 is abundant in them, it aids in the synthesis of feel-good neurotransmitters like dopamine and serotonin. It has natural sugar, vitamin B6, and prebiotic fiber all work together to maintain stable blood sugar levels and mood.

Avocado. Provides monounsaturated fats, a healthy fat (oleic acid) that help with memory and focus by enhancing cognitive function. Low in sugar and high in dietary fiber. Aside from it, has tryptophan, which raises serotonin levels.

Broccoli. It has a lot of choline, which keeps the mind sharp. Additionally, it can prevent mental degeneration and promote happiness.

Berries. It contains a variety of antioxidants and phenolic compounds that are essential for preventing oxidative stress, which is caused by an imbalance of dangerous substances in your body. Has anti-inflammatory anthocyanins, that may reduce your risk of developing depression.

Dark Chocolate. It contains a lot of health-promoting flavonoids, which have been found to improve brain health, reduce inflammation, and enhance blood flow to the brain, all of which may help with mood management. Since chocolate has a high hedonic rating, its gratifying flavor, texture, and aroma may help improve mood. Dark chocolate is preferable since it has more flavonoids and less added sugar than milk chocolate, which has extra components like fat and sugar. As it is a high calorie item, you should nevertheless limit yourself to 1-2 tiny squares (of 70% or higher cocoa solids) at a time.

Nuts and seeds. Its strong vitamin and antioxidant content; high in tryptophan, zinc, and selenium,  boosts mental clarity/alertness and fights sadness. Has healthy fats, high in plant-based proteins, and fiber.

Beans and lentils. Abundant sources of mood-boosting nutrients: B vitamins, zinc, magnesium, selenium, and non-heme iron.

Eggs. Has choline, one of the most fundamental neurotransmitters involved in controlling stress and depression.

Also, include these Nutrients in your diet:

Vitamin C. Helps in protecting the brain and nerve cells. Rich in: citrus fruits and papaya, bell peppers, cauliflowers and leafy green veggies.

Omega-3 fatty acids.   Essential for proper brain functioning. Found in fatty fish, like salmon and sardines.

Vitamin B12. Needed for brain health, and all cell in the body needs it to function accurately. Found in fish, eggs, meat and animal products.

Vitamin E. Vital for protecting the brain and peripheral nerves. Some of the foods rich in Vitamin E(fat-soluble antioxidant: avocado, leafy green veggies, whole grains, carrots, tomatoes, almonds and apples.

Vitamin D. Significant for keeping healthy brain function. Eat Vitamin D (sunshine vitamin) rich foods like sardines, egg yolk and salmon.

Thus, feed your gut with the right food and nutrition and have a positive outlook in life. Choose these nutrients and nutritious foods, it will not only boost your mood and mental health, but definitely benefits your overall health in general.

AA I Floricel N. Denopol, RND

References:

10 Foods I Eat Every Day to Beat Depression

By Therese Borchard

https://www.everydayhealth.com/columns/therese-borchard-sanity-break/foods-eat-every-day-beat-depression/

9 Healthy Foods That Lift Your Mood

https://www.healthline.com/nutrition/mood-food

Let food uplift your mood! Nosh on these 10 foods and nutrients to beat depression

https://www.healthshots.com/healthy-eating/nutrition/food-for-mood-eat-these-10-foods-to-fight-depression/

WIKIPEDIA

https://en.wikipedia.org/wiki/Mood_(psychology)