Had a long day at the office? Kids acting out all day? Feeling a financial crunch or relationship strain? Grab your fork and dig in to the following stress-busting superfoods.4
1. Green Leafy Vegetables
Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least.5
“On days when people ate more fruits and vegetables, they reported feeling calmer, happier, and more energetic than they normally did.”
2. Organic Turkey Breast
Turkey is a good source of tryptophan, an amino acid (protein building block) that your body converts into serotonin. Research shows that argumentative people who consumed tryptophan become markedly more pleasant, with researchers noting:8
3. Fermented Foods
The secret to improving your mental health is in your gut, as unhealthy gut flora can have a detrimental impact your brain health, leading to issues like anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to your brain via your vagus nerve.
Women who regularly ate yogurt containing beneficial bacteria had improved brain function compared to those who did not consume probiotics.10 S
Nourishing your gut flora (by eating fermented foods and avoiding processed foods and sugar) is extremely important to support a positive mood.4. Wild-Caught Alaskan Salmon
Found in salmon, sardines, and anchovies, or supplement form, such as krill oil, the animal-based omega-3 fats EPA and DHA play a role in your emotional well-being. There are a number of vendors, like Vital Choice, that have documented radiation free salmon.
One study in Brain Behavior and Immunity showed a dramatic 20 percent reduction in anxiety among medical students taking omega-3,11 while past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects.
5. Blueberries
Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid your brain in the production of dopamine, a chemical that is critical to coordination, memory function, and your mood. Also, as TIME reported:12
“Research has also shown that blueberry eaters experience a boost in natural killer cells, ‘a type of white blood cell that plays a vital role in immunity, critical for countering stress,’ says Cynthia Sass, MPH, RD, Health’s contributing nutrition editor.”
