What to Eat to Improve Your Mood? Experts Make It Clear

What we put on our plate affects not only our health, but also our well-being. While frequent consumption of processed foods can lead to a worsening of mood, to improve it we should reach for vegetables rich in vitamins and minerals. Experts suggest that for the sake of your peace of mind, you should include spinach and peppers in your diet. It is also worth enriching the menu with legumes.

It is no secret that the diet you follow every day has a significant impact on the length and quality of your life. Numerous scientific studies have shown that giving up processed foods in favor of vegetables rich in valuable vitamins and minerals can reduce the risk of many serious diseases.

This nutritional strategy will benefit not only the body, but also the mind. Scientific reports clearly indicate that the Mediterranean diet, which is based on fresh plants, seafood and healthy fats, improves memory and concentration, reduces stress, and also alleviates symptoms of anxiety and depression.

- A varied diet, which includes wholesome products containing a wide range of nutrients, improves our mental health. On the other hand, it has been shown that eating highly processed products with a high sugar and saturated fat content causes stress and inflammation in our bodies, including in the brain - specifies in an interview with "Real Simple" magazine dietitian Liz Weinandy.

Nutritionists suggest including spinach in your diet to support your emotional well-being.

- It contains a mix of vitamins that improve mood. B vitamins, such as thiamine, niacin, pyridoxine, folic acid and vitamin B12 , help produce neurotransmitters responsible for well-being, including serotonin and dopamine. In addition, B vitamins support DNA synthesis and strengthen nerve cell membranes - necessary for proper brain function and mood stability - indicates dietitian Amy Brownstein.

Spinach/Photo: Unsplash Amanda Frank

It is also worth eating peppers as often as possible, as they are a real source of vitamin C.

- Not everyone knows this, but peppers have more of it than citrus fruits - emphasizes Weinandy.

This vitamin, meanwhile, plays a key role in stabilizing mood and preventing anxiety and cognitive impairment . Fans of spicy foods can safely add hot peppers to their meals, which, in addition to vitamin C, also contain capsaicin . Some studies suggest that the substance responsible for the characteristic taste of chili peppers releases endorphins , which improve well-being.

To prevent sudden mood swings, we should also ensure an adequate supply of legumes , such as peas, beans, soybeans, lentils and chickpeas .

- One of the reasons the Mediterranean diet is so highly regarded by doctors is the presence of legumes. Their consumption is associated with lower rates of depression and other emotional disorders - emphasizes Weinandy.

A new study published in February in the journal Nutrition Reviews actually found that eating legumes protects against depression and lowers stress levels.