This Winter has brought so much beauty to the Ozarks, but with its beauty brings shorter daylight hours, frigid temperatures, and sluggish moods.  Less sunlight and fewer opportunities for outdoor exercise and activities can combine to make you feel tired and a bit down.  But you can combat that with a healthy nutritious mood boosting diet!!  Check out just some of the foods that can help lift your mood. 

Fish High in Omega-3

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own. Omega-3 fatty acids play a key role in brain development and behavior, as it contains anti-inflammatory qualities and impacts dopamine and serotonin transmissions.  Salmon, Mackerel, Herring, Lake Trout and Albacore Tuna are excellent sources.

Eggs

Eggs are one of the highest natural sources of vitamin D.  Since the vitamin D comes from its yolk, it’s important to use the whole egg, not just the whites.

Leafy Greens

Dark leafy greens like spinach, chard, kale, and collard greens are loaded with magnesium, potassium, and calcium, which regulate stress hormones and your sleep cycle.

Avocado

Avocadoes contain high amounts of omega-3 fatty acids which help decrease inflammation in your body and help your brain perform optimally and react positively to stress.

Fermented Foods

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.  During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels. Kimchi, yogurt, kefir, kombucha and sauerkraut are just some of the fermented foods that can help improve your gut health and mood. 

Dark Chocolate

Dark chocolate, not milk chocolate, is rich with serotonin, a key hormone that stabilizes our mood, feelings of well-being and happiness.  Limit your intake to 1.4 ounces a day.

Garlic

Garlic is a good source of vitamin B6 which is needed for a healthy immune system and can help ward off fatigue and stress.

Mushrooms

Maitake, Morel, Chanterelle, Oyster, and Shiitake all contain natural levels of vitamin D when they are exposed to sunlight. Unfortunately, some commercially grown mushrooms are grown in the dark and thereby lack vitamin D.  Check the food label to see if vitamin D is listed. 

Citrus Fruits

Citrus fruits are high in vitamin C which helps support your immune system and increase energy levels. 

Berries and Bananas

Berries are packed with antioxidants and rich in folate which helps the brain produce serotonin and dopamine and regulate the body’s sleep-wake cycle. Bananas are great for boosting serotonin as well.

Nuts and Seeds

Nuts and seeds are a great natural source of mono- and poly-unsaturated fats, fiber, and protein.  Additionally, they provide an amino acid responsible for producing mood-boosting serotonin.

Stop by our store to stock up on these mood boosting essentials!