The troubling thing about mental illness is that it often takes the form of legitimate concerns. The issue, however, is not the accuracy of the thoughts we perceive but whether or not they become debilitating. If you can’t sleep, focus, or enjoy things because you find yourself overwhelmed and disoriented by the contents of your mind, then it’s time to make changes to reclaim your life. Therapy, psychiatry, mindfulness,and exercise will all lead to lasting improvement, as will these five foods that may improve your mood.
Soy
Soy, and by extension tofu and soy milk, is high in omega-3 fatty acids. Journals like Pharmacology, Biochemistry, and Behavior have noted the correlation between omega-3 fatty acids and improved mood. 100 grams of edamame has two times the recommended dosage of tryptophan, which the Archives of Psychiatric Nursing says, “resulted in significantly (p ≤ .05) less depression and irritability and decreased anxiety.” Notably, this study focused on dietary sources of tryptophan rather than supplements.
Citrus
Citrus is high in vitamin C, which reduces high blood pressure and cortisol, the stress hormone. Johns Hopkins University did a meta-study of 29 studies and found that big doses of vitamin C may lower blood pressure. How big is “big”? 500 milligrams, which is the amount found in six glasses of orange juice. The effect, however, was half as potent as prescription medication for hypertension! Meanwhile, Psychology Today reported on research that suggests that those taking 1,000 mg of vitamin C had significantly less cortisol, which would be 12 glasses of orange juice! Better stick to supplements for this one!
Yogurt & Fermented Foods
Serotonin, dopamine, and GABA are all neurotransmitters that produce improved mood. As reported by Healthline, they’re also a byproduct of a healthy gut biome. You need to feed your gut biome right for it to be healthy! So that means yogurt, kefir, sauerkraut, etc. Or the right supplement. Although, given how tasty these foods are, you may want to make them your snack. Some sauerkraut may be just the motivation you need to make it to quitting time!
Curcumin
Turmeric is a flowering plant belonging to the ginger family. Its roots have been used in cooking and in dyeing fabrics for thousands of years. Curcumin is the bright yellow chemical that gives turmeric its color, and its effects on anxiety have been widely studied.
In 2017, Curcumin: A Review of Its’ Effects on Human Health appeared in the journal Foods, arguing that there was evidence that suggested that curcumin may ease symptoms of anxiety. How’s that as an excuse to have Indian food for dinner?! Although, a supplement like Ceremin is an easier route.
Avocado
Soy, and by extension tofu and soy milk, is high in omega-3 fatty acids. Journals like Pharmacology, Biochemistry, and Behavior have noted the correlation between omega-3 fatty acids and improved mood. 100 grams of edamame has two times the recommended dosage of tryptophan, which the Archives of Psychiatric Nursing says, “resulted in significantly (p ≤ .05) less depression and irritability and decreased anxiety.” Notably, this study focused on dietary sources of tryptophan rather than supplements.