Top 10 Mood-Boosting Foods
Food And Mood
Here’s how food affects your mood. By triggering chemical reactions in neurotransmitters throughout the brain, what we eat can result in a heightened or lowered mood. In fact, research into the impact of food on mood found that certain foods can affect our emotions for as long as two to three hours.
Foods That Give You Energy
With International Happiness Day on March 20th, reach for food to improve mood. The secret? According to University of Saskatchewan Professor, Phil Chilibeck, a mood boost can be unlocked with a pulse-based diet.
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What are Pulses?
Pulses are the dry, edible seeds of lentils, beans, chickpeas and peas. High in protein and containing high-quality carbohydrates (the type of carbohydrates that result in slower, healthier increases in blood sugar), they can act as the perfect pick-me-up that lasts.“Pulses provide a sustained source of energy to your muscles,” Dr. Chilibeck explains. “The slow rise in blood sugar won’t make you feel as tired as you would after eating carbohydrates that result in fast increases in blood sugar. This can help to boost your mood.”
“A slower increase in blood sugar levels will leave you feeling less fatigued after meals and provide more energy for muscles and your brain,” he continues. “The high protein levels in foods like pulses will also result in a mood boost because they may have a stimulatory effect on the brain.”
Why Pulse-Based Recipes Work
Thanks to their powerful mix of protein and fibre, pulses slow down your digestion to keep you feeling fuller for longer. Dr. Chilibeck breaks down the benefits of incorporating pulses into a healthy diet.“By reducing harmful blood cholesterol levels, the main benefit is an improvement in cardiovascular health,” he suggests. “Pulses can lower the risk of diabetes by reducing your blood sugar level and improving the health of your blood vessels, resulting in a small improvement in blood pressure.”
Since pulses are packed with fibre, they act as a filling, non-calorie-dense, option for fulfilling meals. “Whilst helping to control body weight, the fibre in pulses also provides nourishment for the beneficial bacteria in your gut (i.e. pulses act as a prebiotic) which helps with overall health,” he adds.
Chefs Plate Pulse Diet Recipes
“Try a wide variety of pulse-based recipes to determine which ones your family enjoys the most,” Dr. Chilibeck suggests. “Pulses can easily be incorporated into salads, soups, spaghetti sauces, chilli, or other meals.” Pick and choose from these pulse-based recipes for a satisfying meal that will keep you sustained all day long. Lentils, pulses and beans make an ideal substitute for protein in a vegetarian and vegan diet too.
More Food To Improve Mood
Gather energy from balanced meals every four hours or so instead of depending on a short surge from sugary snacks. Our blood sugar spikes with every sugar high, in turn, setting off a release of insulin which sends our blood sugar tumbling back down again. Maintain a consistent flow of energy by choosing balanced meals that combine carbohydrates and protein with a small amount of healthy fats. Each of these healthy recipes contains hero mood-boosting ingredients - simply select the meals that you would eat on a ‘good day’
Chefs Plate Pulse Diet Recipes
“Try a wide variety of pulse-based recipes to determine which ones your family enjoys the most,” Dr. Chilibeck suggests. “Pulses can easily be incorporated into salads, soups, spaghetti sauces, chilli, or other meals.” Pick and choose from these pulse-based recipes for a satisfying meal that will keep you sustained all day long. Lentils, pulses and beans make an ideal substitute for protein in a vegetarian and vegan diet too.
More Food To Improve Mood
Gather energy from balanced meals every four hours or so instead of depending on a short surge from sugary snacks. Our blood sugar spikes with every sugar high, in turn, setting off a release of insulin which sends our blood sugar tumbling back down again. Maintain a consistent flow of energy by choosing balanced meals that combine carbohydrates and protein with a small amount of healthy fats. Each of these healthy recipes contains hero mood-boosting ingredients - simply select the meals that you would eat on a ‘good day’
Key Ingredient #1: Black Beans
With a healthy combination of plant-based protein and fibre, beans can help to slow down how the body’s glycogen levels respond to a meal, in turn helping to maintain steady energy levels. Plus, with the most protein per gram compared to other plant-based foods, beans can help you to stay fuller for longer due to their high-fibre credentials.
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Key Ingredient #2: Cannellini Beans
High in protein and naturally low in fat, sugar and salt - cannellini beans help to absorb the dish’s flavours while providing a guaranteed source of energy.
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Key Ingredient #3: Lentils
Simply a superfood, lentils are a type of pulse containing Vitamin B6 (low levels of which have been connected to depression) whilst being primed with fibre and protein. In fact, just one portion of pulses made up of three heaped tablespoons makes up a sixth of the protein that you need in a day.
Key Ingredient #1: Black Beans
With a healthy combination of plant-based protein and fibre, beans can help to slow down how the body’s glycogen levels respond to a meal, in turn helping to maintain steady energy levels. Plus, with the most protein per gram compared to other plant-based foods, beans can help you to stay fuller for longer due to their high-fibre credentials.
Key Ingredient #2: Cannellini Beans
High in protein and naturally low in fat, sugar and salt - cannellini beans help to absorb the dish’s flavours while providing a guaranteed source of energy.
Key Ingredient #3: Lentils
Simply a superfood, lentils are a type of pulse containing Vitamin B6 (low levels of which have been connected to depression) whilst being primed with fibre and protein. In fact, just one portion of pulses made up of three heaped tablespoons makes up a sixth of the protein that you need in a day.
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Key Ingredient #4: Chickpeas
An ideal alternative to meat, protein-rich chickpeas ensure that any vegetarian diet still contributes towards healthy muscle growth by providing a strong source of energy production.
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Key Ingredients #5 & #6: Sesame Seeds & Salmon
Positively loaded with omega-3 fatty acids, the salmon is packed full of nutrients that provide energy and can even help to tackle feelings of depression and anxiety. By coating the fatty fish in sesame seeds, the tryptophan-rich seeds support serotonin production which can help to relieve tension and relax the body.
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Key Ingredient #7: Brown Rice
For a hit of serotonin, choose fibre-rich brown rice that can help to release the feel-good chemical for a mood boost. Thanks to its nutrient-rich credentials, brown rice contains even more nutritional value than its processed white counterpart.
Key Ingredient #4: Chickpeas
An ideal alternative to meat, protein-rich chickpeas ensure that any vegetarian diet still contributes towards healthy muscle growth by providing a strong source of energy production.
Key Ingredients #5 & #6: Sesame Seeds & Salmon
Positively loaded with omega-3 fatty acids, the salmon is packed full of nutrients that provide energy and can even help to tackle feelings of depression and anxiety. By coating the fatty fish in sesame seeds, the tryptophan-rich seeds support serotonin production which can help to relieve tension and relax the body.
Key Ingredient #7: Brown Rice
For a hit of serotonin, choose fibre-rich brown rice that can help to release the feel-good chemical for a mood boost. Thanks to its nutrient-rich credentials, brown rice contains even more nutritional value than its processed white counterpart.
Key Ingredient #8: Sweet Potato
Supplying magnesium, iron and Vitamin C - these serotonin-producing, antioxidant-rich and carbohydrate-filled potatoes can help to enhance both your mood and energy levels.
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Key Ingredient #9: Avocado
Brimming with healthy fats, avocados help your body absorb nutrients, protecting against any harmful free-radicals. Add in Vitamin C and antioxidants, and you have a fruit practically designed to boost both wellbeing and mood.
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Key Ingredient #10: Eggs
Tap into a steady source of sustained energy by incorporating Vitamin B6-rich eggs into your daily diet, and turbo boost your body’s enzymes as the vitamin works to help convert food into energy.
Key Ingredient #8: Sweet Potato
Supplying magnesium, iron and Vitamin C - these serotonin-producing, antioxidant-rich and carbohydrate-filled potatoes can help to enhance both your mood and energy levels.
Key Ingredient #9: Avocado
Brimming with healthy fats, avocados help your body absorb nutrients, protecting against any harmful free-radicals. Add in Vitamin C and antioxidants, and you have a fruit practically designed to boost both wellbeing and mood.
Key Ingredient #10: Eggs
Tap into a steady source of sustained energy by incorporating Vitamin B6-rich eggs into your daily diet, and turbo boost your body’s enzymes as the vitamin works to help convert food into energy.