10 foods that can boost your mood

New Delhi: More and more evidences are coming to light which show that what you eat affect how you feel. Though the findings are still debated, studies show some vitamins and minerals—like vitamin B—can boost your mood. Research shows mood-boosting foods actually work with your brain to make you feel happier and more relaxed. A poor diet, especially one loaded with junk food, is often a cause of depression. The brain's neurotransmitters regulate our mood and behavior and are controlled by our food intake. The neurotransmitters most closely related to mood are dopamine, serotonin and norepinephrine. When the brain makes serotonin, we typically feel happier and more relaxed. When the other two are produced, we think and act more quickly and clearly. Here we reveal 10 foods that can help boost your mood. 1.Almonds This little nut is loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber and fat for brain. It is proven to increase dopamine levels.. It also redces heart attack risk, researchs have shown who consume nuts five times a week had a 50% reduction in risk of heart attack. Most of the fat in almonds is monounsaturated, also known as the “good” fat. 2. Banana This food is very good source of Vitamin B6, which can combat stress. Teeming with tryptophan, a building block for the happy hormone serotonin and potassium, a mineral that can enhance your mental alertness, bananas are the perfect mood pick me up any time of day. Bananas have also been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. 3.Dark Chocolate Chocolate raises brain chemicals, such as phenylethylamine and endorphins, that produce a natural euphoria. In addition, dark chocolate is rich in antioxidants, phytonutrients associated with heart health and cancer-fighting properties. Healthy people are happy people.. The darker the chocolate you eat, the better. A small square of dark chocolate can cause the brain to release endorphins and boost serotonin levels. 4.Fatty Fish Your bad mood tendency may be to order a salty, fatty meal from the nearest drive-thru, but noshing on a succulent piece of broiled salmon is a far healthier and more effective solution . Salmon, tuna, and mackerel are loaded with good for you omega-3s, which have anti-inflammatory benefits, which can alter your brain chemistry to improve your brain function as well as ward off mental disease, such as depression. 5.Sweet Potatoes Sweet potatoes are a naturally sweet carb-rich food that is a stellar alternative to refined-flour sweets, which you inevitably crave when your mood is heading south. High-carb foods stimulate the release of serotonin, a brain chemical that regulates mood as well as appetite and sleep. When your mood is under the weather, oven bake a batch of sweet potato fries and slowly savor them one at a time. 6. LentilsLentils are complex carbohydrate, they have the added benefit of helping to increase the brains production of the feel-good neurotransmitter serotonin. This results in a calmer, happier state of mind with less anxiety. They are also high in folate – deficiencies in folate have been linked to depression and mania. Lentils can also boost your iron levels – which will give you energy and therefore put you in a better mood. 7. Yogurt Yogurt is beneficial to battle the bad moods of PMS, the calcium in yogurt can also calm your carb-needing menstrual cravings. It is chockfull of calcium, protein, probiotics and other health-promoting nutrients, yogurt is a creamy, dreamy go-to when you need to improve your mood. A tasty balance of carbs, protein, and fat, yogurt is an excellent snack or part of your morning meal, you can eat as breakfast topped with berries. 8.Brazil nuts Eating just three Brazil nuts a day can provide your recommended daily amount (RDA).Brazil nuts are one of the best sources of the mineral selenium. Studies have shown increased depression, irritability, anxiety and tiredness in people with low selenium levels – so by just eating a few Brazil nuts a couple of times a week might help to improve your mood. You can eat three Brazil nuts as a mid-morning snack with some fruit or sprinkle chopped up Brazil nuts on salads or a stir-fry. 9.OatsOats have a low glycaemic index (GI), as they slowly release energy into our bloodstream, this helps to keep your blood sugar and mood stable . Thus they are an effective mood booster.. The mineral selenium in oats can also help mood by regulating the function of the thyroid gland. Serve it with a spoonful of honey, some raisins or some berries. 10. Spinach This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a green smoothie. Or it can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. It is a good surce of Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. Reasearchs have proved that deficiencies in B vitamins have been linked to depression – serotonin production can actually be hindered by low B vitamin levels. Eating leafy green vegetables – such as spinach or broccoli, for example – will help keep your levels up.