Written by Sue Mah, Registered Dietitian
When the days are cold and dark, we could all use a little pick-me-up. Did you know that there are some foods that can boost your mood and energy? When you’re feeling more energized, you can participate in all of the physical activities you enjoy! Check out this list of foods that can help.
6 foods that can boost your mood and energy
1. Protein-rich foods
Let’s start with a little science lesson – we’ll keep it simple! When proteins are digested, they’re broken down into different amino acids. Amino acids are like the raw materials needed to make neurotransmitters, which are the chemical messengers in our body. Our brain then uses some of these neurotransmitters to improve our mood. Eating protein also helps you feel full and energized throughout the day.
Sue’s tip: Eat protein-rich foods at each meal so that you have a steady supply of amino acids to build these important neurotransmitters. Enjoy animal-based proteins (e.g., meat, poultry, fish, eggs, dairy products) and/or plant-based proteins (e.g., beans, lentils, chickpeas, tofu, nuts and seeds).
2. Carbohydrate-rich foods
Eating carbohydrates together with protein actually helps your body produce a specific neurotransmitter called “serotonin” – it’s one of the feel-good chemicals in our brain that makes us feel happy and calm. Here’s part two of the science lesson. Serotonin is made from the amino acid tryptophan. It’s a small amino acid and has a tough time getting into the brain to make serotonin. When you eat carbohydrates, however, it clears a path for tryptophan to get into the brain and voila – your body starts making serotonin and you start to feel a little happier. Eating carbohydrates is also important for fueling your activities and recovering after sports trainings.
Sue’s tip: Combine carbohydrates with protein. Turkey, chicken, meat, soybeans, tofu, Cheddar/mozzarella cheese and pumpkin seeds are some of the top foods for tryptophan. Make a turkey or grilled cheese sandwich, a tofu stir-fry on rice, or a quinoa salad loaded with pumpkin seeds.
3. Salmon and other fatty fish
Not only does fatty fish contain protein for energy, but it also provides omega-3 fats. You may already know that this type of fat is good for your heart health. The good news is that omega-3 fats, especially the types found in salmon, trout, arctic char and sardines, can also boost your mood.
Sue’s tip: Eat fish at least twice a week. If you don’t eat fish, try omega-3-enriched eggs.
4. Leafy greens
When we’re feeling stressed, our bodies release a hormone called cortisol. Over time, too much cortisol can lead to headaches, fatigue and mood swings. Magnesium helps to lower cortisol, and some of the best sources of magnesium are leafy green veggies. Bonus: leafy greens and other dark green vegetables also contain folate, a vitamin that may be useful in warding off feelings of depression.
Sue’s tip: Add spinach, kale or Swiss chard to your favourite soups, salads and meals. Nuts, seeds and whole grains also contain good amounts of magnesium.
5. Dark chocolate
Guess what? A 30 g piece of dark chocolate provides 15-20% of your daily recommended intake of magnesium! Secondly, dark chocolate plays a role in making serotonin – the feel-good chemical. And thirdly, dark chocolate contains antioxidants called polyphenols that help lower cortisol levels. Need I say more?
Sue’s tip: Look for dark chocolate that contains at least 70% cocoa for higher amounts of beneficial polyphenols.
6. Brazil nuts
Hands down, Brazil nuts are the best food for selenium, a mineral that’s shown to affect our mood. In fact, low intakes of selenium can make you feel more irritable, anxious and depressed.
Sue’s tip: Snack on Brazil nuts regularly. Tuna, halibut, sardines, shrimp, meat, baked beans, whole wheat bread and oatmeal are other foods that contain selenium in lower amounts.
Finally, don’t forget to find some fun, regular activity. Along with healthy eating, a little bit of sweat and exercise is definitely another way to boost your mood.
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Sue Mah is an award-winning dietitian and Founder of Nutrition Solutions. She appears regularly on national TV to share sensible nutrition advice that inspires Canadians to eat well. To stay active, Sue enjoys cycling, yoga, stand-up paddle boarding and walking her friendly labradoodle. Follow Sue on Instagram, Twitter, Tik Tok and YouTube. |
This information is not intended to be a substitute for medical advice. While physical activity can be an essential mental health tool, you should always reach out for additional supports and services if needed:
