Top 10 Foods That Improve Mood Happiness

Mood and happiness are directly related to aging, weight gain, and loss in vitality. There are many simple ways you can improve your happiness, health, and vitality.

These are very simple steps you can take in your life, A diet lacking in important vitamins and nutrients could be the cause of bad mood outbursts. Below here are some of the most common supplements but very important for those who want to deal with symptoms of stress, depression, anxiety, or other conditions that can destroy your mood.

1. Iron

The biggest signs of iron deficiency are lack of energy, mood swings, and chronic fatigue. If these symptoms sound familiar, you could be one of about 10% of women or 2% of men who have this deficiency. The RDA for iron is 18 mg for women of childbearing age and 25 mg for pregnant women.

• However, if iron supplements aren’t your thing, you can get this nutrient from animal protein, lentils, liver, spinach, soy foods, milk, and cereals.

2. Magnesium

Magnesium helps with muscle tension, relaxation, constipation, and also plays a key role in the production of brain hormones. Still, the study says that nearly half of the Indian population consumes less than the required amount of magnesium.

• Foods that are high in magnesium include dried beans, nuts, dark leafy greens, and whole grains. However, you can also take a 320-450 mg supplement each day.

3. Omega 3s

It is an important vitamin that is required for overall health, especially omega-3 fatty acids play an important role in brain health. So when it comes to improving symptoms of depression and cognitive functioning it is wonderful. Research also supports the theory, it is recommended that about 1,800 – 2,000 mg of dose. Two key types of omega 3 are DHA and EPA, if you are taking omega-3 supplements, they should have at least 650 mg of DHA and 1200 mg of EPA.

• The best natural ways to get more omega-3s in your diet is to eat fatty fish like herring, mackerel, and salmon. If you don’t like eating fish, you can take a supplement of fish oil. You can also get omega-3s from nuts and seeds like chia seeds, flax seeds, almonds, and walnuts.

4. Chromium

Humans require a very small amount of this metallic element, although 25-50% of Indian adults are mildly deficient in chromium. Chromium helps balance our blood sugar levels which, in turn, stabilizes our mood.

• If you take chromium in a supplement, it is recommended that you get 200 mcg per day. However, it can also be found in animal protein and potatoes.

5. Vitamin B3

This vitamin participates in the production of serotonin, a neurotransmitter that allows brain cells and other cells of the nervous system to communicate. Having too little serotonin has been linked to depression.

In other words, a deficiency in B3 can affect serotonin levels and have a negative impact on your mood. Therefore, if you are feeling depressed, it is recommended to get a daily dose of B3 of 20 mg, although you may need a higher dose if your depression is severe.

• This vitamin can be found in mushrooms, peanuts, poultry, fish, peas, potatoes, pasta, milk, and cheese.

6. Vitamin D

Depending on where you live in the world, vitamin D can be difficult to obtain. It is estimated that three-quarters of Indian adolescents and adults are deficient in this vitamin, probably because their exposure to sunlight is limited, and the body can only produce vitamin D when it is exposed to sunlight.

This nutrient is extremely important and plays a role in most bodily functions. Our brains contain a large number of receptors for vitamin D, indicating that it plays a role in cognitive function. It is recommended that everyone get 20 minutes of sun exposure each day or 2,000 IU daily of vitamin D supplements.

• Vitamin D can also be found in fatty fish, cheese, eggs, mushrooms, cereals, and soy milk.

7. Vitamin C

There has been a lot of research done over the years that have found a link between vitamin C and mood, as well as cognitive functioning, especially in the elderly. These studies have shown a significant reduction in anxiety and depression when sufficient levels of vitamin C were taken, either through diet or supplements.

Since it is a water-soluble vitamin and not stored by the body, it must be taken regularly to ensure healthy levels are maintained. It is recommended that we get a minimum of 100mg per day and no more than 2,000mg per day as it can cause diarrhea.

• Foods that are rich in vitamin C include oranges, strawberries, Brussels sprouts, bell peppers, kiwis, broccoli, tomatoes, and parsley.

8. Vitamin B12

This vitamin helps improve mood, energy, and depression, which is why many people with mood disorders such as depression often have this deficiency. It is estimated that 47% of the Indian population is deficient in vitamin B12.

• To keep your B12 levels adequate enough, add sardines, beef liver, lamb, eggs, mackerel, feta cheese, and cottage cheese to your diet. If you are a vegetarian or vegan, you can get it in supplement form.

9. Vitamin B6

This vitamin plays an important role in a wide range of bodily functions, both psychological and physical. It is especially important for proper nerve function, which is one of the reasons it is often associated with neuropsychiatric disorders, including depression.

The birth control pill depletes B vitamins, especially B6, so supplementation is recommended for those taking the pill. If you don’t take the pill, it is recommended that you take in about 25 mg of vitamin B6 per day.

• Seafood, lean meats, eggs, poultry, legumes, and soy products are excellent sources of this vitamin.

10. Folate

It is an important nutrient, commonly known as vitamin B9, or named folic acid. It helps the body to create new cells, that is why it is prescribed for pregnant women. In fact, pregnant women who experience a vitamin B9 deficiency, they have a risk of having a baby with neural tube defects, such as spina bifida and anencephaly. Besides this, a deficiency in this nutrient can also cause depression.

• With your doctor’s permission, consume around 400 mcg per day of folic acid. You can find it in green leafy vegetables, bread, citrus fruits, beans, rice, pasta, and cereals.