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‘Put these on your grocery list’


Food and moodThey are so interconnected that they have inspired new areas of brain research: Nutritional psychiatryThis article examines how our diets impact how we feel.

You can also use it as a dietitian and nutritionist who has researched and experienced this connection firsthand, I find it infinitely fascinating that we can empower ourselves to feel partly — or sometimes entirely — better based on our dietary habits.

Everything, from productivity at work to mental and physical well-being, can be affected by what you eat. These 35 food items can help you boost your mood, brain energy and productivity.

Complex Carbohydrates

Lean protein

6. Eggs
7. Salmon
8. Lentils
9. Chicken

10. Beef lean

For healthy energy, protein is essential. Protein is more difficult to digest than carbohydrates, which keeps your blood sugar in check and provides lasting energy.

Also, affects hormones that control satietySo if you have enough, it can help you avoid feeling “hunger”.

Amino acids, which are the building blocks of protein, help repair and replenish tissue — and your body needs them to make certain neurotransmitters.

Healthful fats


16. Spinach
17. Asparagus
18. Brussel sprouts
19. Pomegranates
20. Shellfish

Folate plays a roleIt influences the dopamine production, as well as other mood-related neurotransmitters. You can feel calmer and continue to function.

Also, it has been proven to be beneficial. prevent neural tube defectsSupport cell growth and repair.

A deficiency in folate levelsknown to be linked with several brain conditions, such as depression and dementia.


Vitamin C

26. Oranges
27. Lemons
28. Kiwi
29. Bell peppers
30. Tomatoes

Vitamin C is an antioxidant antioxidantIt helps to increase the body’s production of neurotransmitters like serotonin or dopamine. These two substances help stabilize mood.

Vitamin C is essential for the maintenance and repair of all tissues. It also helps to heal cuts and wounds. Plus, your adrenal glandsTo make stress hormones including cortisol, you need vitamin C. The more stressed you are, the more cortisol you produce — and the more vitamin C you need.


31. Tart cherries
32. Grapes
33. Barley
34. Broccoli
35. Pistachios

Tryptophan along with nutrients like vitamin B6 and calcium can help you make melatonin. However, you can get the “sleephormone” you need from these foods.

The soporific effects of melatonin are not present. Melatonin shifts your body into an environment that can help you. ease your way toward sleep. You can take advantage of the naturally occurring increase in melatonin in foods before you go to bed.

Patricia BannanShe is also a chef, author, and dietitian. “From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus and Sleep.”Shape, Health, Parenting, Good Housekeeping, Oprah Magazine, Shape, Health, Parenting, etc. have featured her. Patricia earned her master’s in nutrition at Tufts University’s Friedman School of Nutrition Science and Policy. Follow Patricia on TwitterAnd Instagram.

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