10 Foods That Can Put You In A Bad Mood & 10 That Help Boost It
Moody Foods
Did you know what you're eating might be affecting your mood, too? Turns out there are plenty of different foods out there that can negatively or positively impact your mental health, whether it's anger, frustration, or more serious issues like anxiety and depression. Here are 10 foods you're eating that might be putting you in a bad mood, and 10 that can help boost it.
1. High-Sodium Snacks
Foods high in sodium, like chips and many processed snacks, may taste good but will affect your mood in many different ways. For one, they can lead to dehydration and create imbalances in your electrolyte levels which cause headaches and irritability. It's also been studied that higher salt intake might be related to depressive symptoms; people with lower sodium diets aren't just healthier, they have better moods too.
2. Deli Meats
Deli meats are popular sandwich fillings people use for lunch, but they're often high in sodium and preservatives (like nitrates) that aren't just unhealthy for you, but can be affecting your mood without you even realizing it. This is likely because it increases your blood pressure, which is tied to headaches and even mental health issues like anxiety.
3. Vegetable Shortening
Vegetable shortening contains trans fat, which we all know is bad for your body and has even been linked to an increased risk of anxiety and depression.
That, alongside the omega-6 fatty acids found within, can interfere with your brain's omega-3s which are essential for mood regulation and brain health.
4. Artificial Sweeteners
Certain artificial sweeteners, like aspartame, have been linked in studies to the disruption of serotonin production. These neurotransmitters are crucial for mood regulation, so when it's regularly affected, it can lead too mood swings, headaches, anxiety, and even depression.
5. Alcohol
Although alcohol might appear to initially improve your mood when you're feeling down, it really does the opposite, especially when it comes to long-term effects. Regular and heavy alcohol consumption is incredibly dangerous for many reasons, but when it comes to your mood, it can affect your central nervous system and brain, making you feel more negative emotions like anxiety, anger, and depression.
6. Caffeinated Beverages
Lots of people love their morning coffee, needing it to help them start the day, but too much reliance on caffeine can have plenty of negative effects on your mood. It does the opposite of a good pick-me-up! Excessive intake can cause nervousness, restlessness, and even disrupt your sleeping patterns, especially in more sensitive individuals. And as a result, poor sleep quality leads to overall worsened well-being.
7. Agave Nectar
Despite its natural origin and common misconception that it's a great health food, agave nectar is incredibly high in fructose, higher than many other sweeteners.
This high fructose content can lead to mood instability, following quick energy spikes followed by rapid declines; as a result, the imbalance in blood sugar levels has been studied to lead to mood swings and irritability.
8. Refined Carbohydrates
Foods made with refined carbohydrates, like your favorite pastries and white bread, are more unhealthy than meets the eye. That's because they can cause rapid spikes in your blood pressure, which lead to crashes that can seriously affect your mood. You're going to feel like you're on a roller coaster with all that frustration and fatigue!
9. Fast Food
It's no surprise that regular consumption of fast food can lead to poor nutritional status, but did you know it can affect your mood too? If your body is unhealthy, it's been studied to also be linked to symptoms of depression and anxiety. Not to mention, the high content of unhealthy fats, sugar, and salt can also lead to energy crashes and mood swings.
10. High-Fructose Corn Syrup (HFCS)
Found in many processed foods and beverages, high-fructose corn syrup can create negative impacts on your mental health and mood. When consumed in excessive amounts, it causes fluctuations in blood sugar levels leading to plenty of mood swings, frustration, and fatigue, all of which are components of a bad mood.
1. Salmon
Salmon is rich in omega-3 fatty acids which are crucial for brain health and are known for influencing serotonin levels, helping with your mood regulation. These healthy fats can help reduce inflammation and promote better brain function, potentially reducing the symptoms of depression. Not to mention, it's a delicious and healthy fish you can incorporated into your regular diet!
2. Dark Chocolate
A tasty way to improve your mood? Sign us up! Dark chocolate has been studied to help relieve feelings of anxiety and irritability while promoting calmness, boosting our moods by increasing the levels of serotonin in the brain. It also contains flavonoids which can contribute to an improved mood and alleviated stress.
3. Spinach
Spinach might not be the most popular food on this list, but it's definitely a leafy green packed with all the good stuff. From folic acid to B vitamins, the nutrients found here can help produce dopamine and serotonin. Helping you to feel more happy and relaxed, your mouth might not enjoy the taste, but your brain certainly will appreciate the mood boosting.
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4. Berries
Strawberries, blueberries, raspberries, these tasty berries all have amazing nutrients that help benefit your body. High in antioxidants and vitamin C, these have been linked to mood improvement which will help you better manage stress and reduce inflammation within.
They can lead you to a happier state of mind!
5. Nuts and Seeds
Nuts and seeds such as almonds, walnuts, and flaxseeds are excellent sources of magnesium and zinc, along with healthy fats. They also contain an amino acid called tryptophan which is a mood-boosting serotonin great for helping you reduce symptoms of depression and anxiety. They're a great snack for your health and your brain!
6. Greek Yogurt
Be careful to avoid those overly sweetened kinds that aren't as healthy as they seem. Because what you need to grab from your local grocery store is Greek yogurt in particular. High in calcium and protein, both these things can help regulate your emotions. They also contain probiotics, which are beneficial for gut health and have also been linked to improvements in mood and mental health.
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7. Green Tea
Green tea has been studied to improve mood and brain function, likely thanks to L-theanine, an amino acid that can help reduce stress and promote relaxation without causing drowsiness. It's a soothing beverage to enjoy on any cold day, but even better now that you know it can calm your mind.
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8. Eggs
Eggs are packed with vitamins D, B6, and B12, along with selenium and protein which are nutrients vital for regulating mood and improving brain function.
This great mood-boosting food option also has omega-3 fatty acids and amino acids that are known to help with anxiety. Not just versatile to cook with and enjoy, but also in terms of how it benefits your body!
9. Sweet Potatoes
Filled with fiber and complex carbohydrates, sweet potatoes can help you regulate blood sugar levels and your mood, ensuring that there's a steady supply of energy going to the brain. They're also rich in vitamin C, which has been linked to an improved mood.
10. Oysters
Seafood lovers, rejoice. Oysters are an excellent source of zinc, a mineral important for mood regulation and brain health. Because zinc deficiencies have been linked to mood disorders, including zinc-rich foods like oysters into your diet can help enhance your mood.
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