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blueberries and chocolate boost mental health

Five Foods to Boost Your Mental Health

For Polk HealthCare Plan (PHP) members, behavioral health is a covered benefit. “Behavioral health” is a term that encompasses mental health and substance use disorders. Polk HealthCare Plan members do not need a primary care referral to be able to seek mental health or substance abuse treatment.

Diet is one factor that impacts mental health and well-being. In our busy world, it is easy to forget how diet affects your mood.

People often choose comfort foods when they feel sad. While these foods can give temporary relief, they may make you feel worse later. However, certain foods have a positive impact on mood and overall mental health.

Adding these mood-boosting foods to your daily diet can nourish your body and mind. This can help you feel brighter and more positive about life. Let’s explore these five incredible foods and discover why they are great for enhancing your mood.

1. Dark Chocolate: Research provides reasons to eat chocolate. A piece of dark chocolate not only satisfies your sweet tooth but can also lift your spirits.

Dark chocolate has compounds like flavonoids and polyphenols. These compounds help produce endorphins and serotonin.

People call endorphins and serotonin the “feel-good” hormones. They help improve blood flow to the brain. These hormones also promote relaxation and happiness.

A recent study found that dark chocolate can help reduce negative feelings by changing the bacteria in the intestines. This study used chocolate with 85% cocoa, so choose dark chocolate with a high cocoa content for the best benefits.

Savor this: Pair a couple squares of dark chocolate with a cup of Earl Grey tea.

2. Fatty Fish: Fatty fish such as salmon, tuna, or sardines in your diet can do wonders for your mood. These fish are rich in omega-3 fatty acids, particularly EPA and DHA, which play a crucial role in brain health. Omega-3s help reduce inflammation in the brain, increase the production of neurotransmitters like serotonin, and support overall brain function.

Eating fatty fish regularly can lower the risk of depression and anxiety. This makes it a great choice for a mood-boosting diet.

How to enjoy: Keep canned salmon on hand to make salmon burgers. All you need are a few other ingredients such as eggs, oatmeal or breadcrumbs, garlic powder, and a squeeze of lemon juice!

3. Blueberries may be small, but they pack powerful nutrients that can boost your mood. These vibrant berries are bursting with antioxidants that protect the brain from oxidative stress and inflammation. Additionally, blueberries contain flavonoids that enhance communication between brain cells, leading to improved memory and cognitive function.

Adding a few blueberries to your breakfast or snack can boost your mood and help keep your brain sharp all day.

Try this pairing: Add blueberries to pancake or waffle batter, or use them in a salad with nuts and feta as a topping.

spinach boosts recommended to boost mental health4. Spinach: This leafy green vegetable is a nutritional powerhouse and can have a significant impact on your mood. Spinach is high in folate, a B vitamin.

Folate is important for producing serotonin and dopamine. These are neurotransmitters that help control mood and emotions. Researchers link low levels of folate to a higher risk of depression. Adding spinach to your diet can help keep your folate levels up and improve your mood.

How to enjoy: Spinach and eggs are a classic combination.

sweet potatoes recommended to boost mental health

5. Sweet potatoes are tasty and provide a variety of nutrients that can positively impact your mood. They are an excellent source of complex carbohydrates, which help regulate the production of serotonin in the brain.

Moreover, sweet potatoes are rich in vitamins and minerals, including vitamins C, E, and potassium. These nutrients have antioxidant properties and support overall brain health and function. Researchers have linked vitamin E to a reduced risk of cognitive decline and improved mood.

Savor this: Make sweet potato toast and top it with peanut butter, banana, and cinnamon. Also, try them with black beans and cheese.

Food alone cannot solve all behavioral health issues. However, adding these mood-boosting foods to your diet can help improve your mental well-being.

Dark chocolate, fatty fish, blueberries, spinach, and sweet potatoes are good for your brain. They help reduce inflammation and boost mood-enhancing hormones. So, the next time you are feeling down, consider reaching for these foods. Their natural benefits could help lift your spirits.

Andrea Nikolai, MPH, RDN, LDN, is a Registered Dietitian Nutritionist. She works with the University of Florida Extension in Polk County and the Polk HealthCare Plan.

Andrea is committed to preventing and managing chronic diseases. She also works to make health accessible for all residents of Polk County, using the latest research to help families find solutions that work for them. Andrea relies on evidence-based information in her practice.

Click here to learn more about Polk County Health Care in Central Florida.