Whether it be your mood, anxiety, sleep, or physical well-being, what we eat plays a huge role in our everyday wellness. For those looking to improve their health without following a specific diet trend, consider picking up these foods that help improve your mental and physical health the next time you’re at the grocery store.
To Regulate Mood
Eggs
Eggs are a way to start your day. They’re full of protein, providing a steady source of energy, which can help regulate mood and prevent mood swings. More specifically, they’re a great source of tryptophan, an essential amino acid that is a precursor to serotonin, which contributes to feelings of well-being and happiness. Pasture-raised eggs specifically contain omega-3 fatty acids which have been linked to improve mood. We recommend buying eggs from local farmers or certified organic pastured-raised eggs from the grocery store, as they typically have higher nutritional value, better animal welfare, and promote sustainable farming practices. The better the quality of the egg, the more it can contribute to your overall mental and physical health.
Olive Oil & Butter
Olive oil and butter are both considered to be good fats for the brain and mood. Saturated fats in butter aid the production of hormones and support brain health. It’s important to note that unsalted, real butter is best, as margarine is composed of artificial ingredients and trans fats, which can have the opposite effect on brain health. Olive oil on the other hand is rich in monounsaturated fats which can help reduce bad cholesterol and increase good cholesterol. Monounsaturated fats are also considered to be good for individuals with type 2 diabetes through the regulation of blood sugar levels. They also help increase feelings of fullness, making you feel satisfied without overindulging. In moderation, butter and olive oil can be beneficial for both mental and physical health.
Salmon
Salmon are rich in omega-3 fatty acids, which are a group of polyunsaturated fatty acids that are essential for human health as our bodies cannot produce them. Some of the benefits include heart and brain health — studies have shown omega-3 fatty acids can lower blood pressure, support cognitive function and reduce risks of heart attacks, stroke and neurodegenerative diseases. They also have been shown to improve mood and mental health by reducing symptoms of depression and anxiety. We recommend seeking wild-caught Alaskan salmon, as they are caught sustainably thanks to strict state and federal regulations. These practices also ensure the salmon are healthier, as they contain lower levels of mercury and other contaminants compared to farm-raised salmon. Alaskan salmon are also free of antibiotics or hormones, as these fish are more active and consume a natural diet of smaller fish and other marine organisms, whereas farmed salmon are fed processed feed.
To Lower Anxiety
Dark Chocolate
Dark chocolate is rich in magnesium, which is known to help relax muscles and calm the nervous system. It also contains flavonoids, which boast antioxidant properties that help in reducing inflammation and improve blood flow to the brain, helping improve mood and cognition. Look for chocolates that contain 70% or higher cacao as they will contain more antioxidants, less sugar and a richer chocolate flavor.
Leafy Greens
Like chocolate, spinach, kale and other leafy greens are rich in magnesium and help with reducing anxiety.
Herbs & Spices
There are several herbs and spices that can help lower anxiety levels. Lavender and lemon balm are herbs often used for relaxation. Add lemon balm into your green or chamomile tea which can both promote relaxation and better sleep. You can also try turmeric. Turmeric contains curcumin, which is known for its anti-inflammatory properties, with some studies showing it may aid those suffering from depression.
To Improve Sleep
Oatmeal
Oatmeal is rich in complex carbohydrates which can help increase the availability of tryptophan in the brain. It also contains melatonin, a hormone that aids in sleep-wake cycles. Similar to many of the other foods listed, oatmeal is a good source of magnesium, promoting a sense of calm when falling asleep. Oatmeal can also help stabilize blood sugar levels throughout the night from its complex carbohydrates. This prevents spikes and crashes that can disrupt sleep. Oatmeal’s high fiber content helps you feel fuller, keeping you from waking up in the night for a midnight snack.
Milk
Milk like oatmeal contains tryptophan, but also contains calcium which plays a role in muscle function and relaxation. Milk contains both casein and whey protein. With casein, the protein is digested slowly, helping to prevent late-night hunger, providing amino acids throughout the night, and helping maintain blood sugar levels. We recommend having your oatmeal with some milk to receive the benefits of both.
Nuts
Similar to many of the other foods on this list, nuts, like almonds and cashews contain many of the same health properties as magnesium, melatonin, tryptophan, healthy fats, and protein. Raw nuts are best so that you can avoid the salt or other additives processed nuts contain.
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