When you’re feeling down, what do you do to improve your mood? Do you binge watch your favorite movies? Maybe you meditate or go for a run? Any of these can make you feel better or improve your mood temporarily.
But, what if you were able to eat a certain way every day that could reduce your risk for getting depression, or even improve a bad mood after it started? Would you want to know which foods are considered to be “mood boosting foods”? If so, keep reading.
Using Food to Protect your Mental Health
Many people experience depression at some point in their life. Depression can create a major obstacle to accomplish even the smallest of task and can contribute to chronic disease or make existing health problems worse.
When your mental health suffers, your entire body can feel the effects. Fortunately, evidence suggest dietary changes can improve your mood and quality of life and possibly prevent the need for medication intervention.
A study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five year period. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods.(1) In addition, when comparing a vegetarian diet verses an omnivorous diet, vegetarians reported better moods verses the meat eaters, according to a study published in Nutrition Journal. (3)
How can Food Affect your Mood?
We know that what we eat affects us physically, for example, food affects our energy levels, blood sugar, weight, etc. Your mental health may be just as affected by your diet as your physical health.
The relatively new field of “nutritional psychiatry” is finding that the foods and nutrients you eat can improve how you feel emotionally-both in the short and long term. This is because of the complex array of actions that nutrients and foods have on your overall health and wellness.
Food provides you with essential nutrients to make important mood-boosting compounds like serotonin, food feeds your gut microbes, and food can decrease or increase inflammation. Therefore, choosing nutrient dense foods are vital to optimize and protect all aspects of your health.
Food is often referred to as “fuel” for your body, but actually, what and how you eat has a profound effect on almost every aspect of your physical and mental health. To keep it simple, think of it like this, calories provide fuel to give us energy to move, think, digest, breathe, etc.
Essential vitamins and minerals from food are used to make neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches that is found in plant foods feed your friendly gut microbes that have their own nervous system which communicates with the brain to make neurotransmitters.
Neurotransmitters and Mental Health
Neurotransmitters have very important roles when it comes to moods. You may have heard of serotonin that has been linked with poor moods and depression when serotonin levels are low. The brain uses the amino acid tryptophan to produce serotonin, a neurotransmitter mostly responsible for feelings of well-being and happiness.
Several medications prescribed for depression try to improve levels of serotonin. Likewise, food can be used to raise serotonin levels, but without the negative side effects that many medicines cause such as nausea, diarrhea, or even weight gain.
Recent evidence shows that 90 percent of serotonin receptors in the body are located not in the brain, but in the digestive system. Therefore, it is vital to maintain a healthy gut. Tryptophan can be found in plant-based foods such as pumpkin seeds, leafy greens. watercress, sunflower seeds, mushrooms, broccoli, soybeans, and peas.
12 Antidepressant Nutrients
In 2018, in a study published in the World Journal of Psychiatry the authors created an antidepressant food score by conducting a systematic review to derive a list of Antidepressant Nutrients. They compiled a list of twelve nutrients that are considered to have “antidepressant” roles in the body. They include:
Folate
Iron
Omega-3 fatty acids (EPA and DHA)
Magnesium
Potassium
Selenium
Thiamine
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Zinc
Top Anti-Depressant Plant Foods
The top four plant foods with nutrients known to support mental health are leafy greens, cruciferous vegetables, lettuces and peppers.
Leafy Greens
Leafy greens are super nutritious and are especially high in folate, vitamin C, Vitamin B1, potassium, iron, magnesium, beta carotene, and various bioactive compounds. Examples of leafy greens to include in your diet include:
spinach
beet greens
watercress
mustard greens
turnip greens
2. Peppers
All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. All colors of peppers have nutritional benefits, however, red peppers may have the higher antioxidant and phytonutrient levels due to their ripeness. Vitamin C can help to fight off depression and anxiety. They are a good source of phytochemicals such as flavonoids and lycopene which may offer protection against heart disease and cancer. Examples of peppers to include in your diet are:
Bell Peppers
Jalapenos
Serrano Peppers
3. Lettuces
Eating leafy greens may slow mental decline. Lettuce may help in lowering cholesterol levels, moderating sleep, reducing inflammation, controlling anxiety, and may provide a consistent supply of antioxidants. As a rule of thumb, the darker the leaf the more nutrient dense. Four main categories of lettuce include:
Romaine
Iceberg
Loose Leaf
Iceberg
4. Cruciferous vegetables
Cruciferous vegetables are nutritional powerhouses. They have many health benefits and are rich in compounds known as glucosinolates, which may help to fight cancer. Certain enzymes in cruciferous vegetables may help protect cell DNA from damage. The chemical chromium this is found in cruciferous vegetables may increase your body’s levels of brain chemicals related to positive feelings, energy and alertness. Some examples of cruciferous vegetables to include are:
cauliflower
broccoli
Brussel sprouts
kale
cabbages
argula
radish
More Tips to Support Mental Health
Add a wide variety of colorful plants to your diet. More color, more nutrients.
Choose unsweetened fruits and vegetables over juices.
Add more fiber rich foods. More plants in your diet will naturally increase the fiber in your diet.
Add Whole grains and legumes which are high in fiber.
Include fermented and probiotics rich foods such as kefir, sauerkraut, pickles, miso, kimchi, etc.
Buy fermented and probiotic foods in the refrigerator section as these contain live active cultures.
Reduce sugar intake, by using less sugar and substitute with fruits like berries or cinnamon.
Avoid highly processed foods that are in high trans-fat, saturated fat, refined flours, and sugars which are linked to higher levels of inflammation.
To Sum It Up
The connections between what you eat and how you feel are strongly linked. Focusing on eating whole grains, vegetables, fruits, nuts, beans, legumes and seeds supports mood boosting benefits and may ward off depression. Ultimately, the benefits consuming a wide array of plant-based foods in your diet go far beyond improving your mood including reducing your risks for heart disease, diabetes and some types of cancers.
*If you are experiencing severe depression or other mental health issues, you may need additional therapies beyond food, if this applies to you, consult with your licensed healthcare provider.
Not to worry, these hemp seeds won’t get you high-but they will provide a lot of health promoting nutrients. While hemp is a variety of the cannabis (marijuana) plant, hemp seeds have little to none of the psychoactive compound THC that’s found in marijuana. Technically, the seeds are a nut and are super-nutritious in healthy fats, protein, fiber, and various minerals. They can be eaten raw, or used to make milk, oil, cheese substitutes, or protein powder.
1. May Help You Sleep Better
Hemp is very.high in magnesium, which is a mineral that naturally helps your muscles to relax and promotes restorative sleep. Its nutrient profile helps to support high quality sleep because the combination of the amino acid tryptophan and vitamin B6 which serves as a precursor for melatonin. To promote good quality sleep, I recommend consuming a serving a few hours before bed.
2. May Reduce PMS & Menopause Symptoms
Tired of the cramping, mood swings, and cravings? Hemp Seeds have essential fatty acids (EFA) which may help alleviate the vast majority of your PMS symptoms. Omega-3 fatty acids may reduce the psychiatric symptoms of PMS including depression, anxiety, and lack of concentration and may also reduce the somatic symptoms of PMS including bloating, headache, and breast tenderness. Because hemp seeds are high in GLA several studies have indicated that they may reduce menopausal symptoms too.
3. May Protect Your Heart
Hemp seeds contain high amounts of arginine, which turns into nitric oxide in the body. Nitric oxide makes your blood vessels dilate and relax which can lower blood pressure and reduce risk of heart disease. The gamma-linolenic acid found in hemp seeds has been linked to reduced inflammation which may decrease your risk of heart disease.
4. Can Improve Skin Disorders
Anti-inflammatory compounds in hemp seeds may help conditions such as atopic dermatitis and acne which can result from chronic inflammation. Acne may be linked to dietary causes and a deficiency in omega-3s. The high omega-3 content in hemp seeds may help to manage and reduce acne symptoms.
A 2018 review investigated the effects of dietary changes on skin diseases. While they found evidence that eating more omega-3s may improve symptoms of acne, determining the extent of the effect will need more research.
5. Provides A Great Source of Protein
A 30 gram serving (3 Tablespoons) of raw hemp seeds contains almost 10 grams of plant-based protein. They contain all nine essential amino acids and is well-absorbed by our bodies, according to research. Considering swapping the protein powders and add some protein-rich hemp to your smoothies or oats to switch it up.
Overall, hemp seeds are considered safe when eaten in moderation. However, if you are pregnant, taking anticoagulants, suffering from digestive issues, or recovering from cannabis dependence- discuss with your healthcare professional before adding them to your diet.
Looking for a nutrient-packed salad that’s both delicious and easy to prepare? Try this Massaged Kale Salad with Garlicky Chickpeas! With tender kale, crispy chickpeas, and a tangy tahini dressing, this salad delivers the perfect mix of flavors while offering plenty of health benefits.
Why You’ll Love Salad
This Massaged Kale Salad isn’t just a meal—it’s a health-boosting experience. Packed with ingredients that work together to nourish your body, it offers a delicious way to stay healthy. Let’s break down the science-backed benefits of each component in this nutrient-packed dish:
Why This Massaged Kale Salad is a Nutritional Powerhouse
This salad combines ingredients that aren’t just delicious—they’re backed by science for their impressive health benefits. Here’s a closer look at how this dish supports your well-being:
Kale: The Nutrient-Dense Superfood
Kale is among the most nutrient-rich foods, offering vitamins A, C, and K in abundance:
Vitamin A: Essential for eye health and immune function. A cup of raw kale provides 206% of the daily recommended intake of vitamin A. Research highlights vitamin A’s role in reducing the risk of age-related macular degeneration.
Vitamin C: Kale provides over 20% of the daily value of vitamin C, a powerful antioxidant that boosts immunity and aids collagen production for healthy skin and joints.
Vitamin K: With 684% of the daily recommended intake per cup, kale supports bone health by aiding calcium absorption and regulating blood clotting.
In addition, kale is loaded with antioxidants like quercetin and kaempferol, which have anti-inflammatory and anti-cancer properties. Studies suggest these antioxidants may reduce the risk of chronic diseases like heart disease and type 2 diabetes.
Chickpeas: The Plant-Based Powerhouse
Chickpeas offer a winning combination of plant-based protein and dietary fiber:
Protein: Chickpeas are an excellent source of protein, providing about 15 grams per cup. This makes them a great option for muscle repair and growth, especially for vegetarians.
Fiber: High in soluble fiber, chickpeas support gut health by feeding beneficial gut bacteria. Fiber also helps regulate blood sugar levels and reduces LDL cholesterol, lowering the risk of heart disease.
Minerals: Chickpeas are rich in magnesium, iron, and potassium, which are vital for maintaining energy levels, muscle function, and heart health.
Tahini: A Creamy Source of Healthy Fats
Made from sesame seeds, tahini is a nutritional gem:
Healthy Fats: Tahini contains monounsaturated and polyunsaturated fats that support brain function and improve cholesterol levels.
Minerals: It’s an excellent source of calcium and magnesium, both essential for bone density and cardiovascular health.
Antioxidants: Sesame seeds are rich in lignans, powerful antioxidants that combat oxidative stress and may lower the risk of heart disease.
Lemon Juice: The Citrus Powerhouse
This simple ingredient adds a nutritional boost:
Vitamin C: Just 2 tablespoons of lemon juice provide 25% of your daily vitamin C needs. This nutrient strengthens the immune system, improves collagen synthesis, and enhances iron absorption, particularly from plant-based foods.
Digestive Health: Lemon juice stimulates bile production, aiding in digestion and nutrient absorption. Its acidic nature helps break down food more effectively.
Garlic: The Heart-Healthy Flavor Booster
Garlic doesn’t just add a savory kick—it’s a medicinal powerhouse:
Anti-Inflammatory Properties: Garlic contains allicin, a sulfur compound with proven anti-inflammatory and antimicrobial effects. Studies show garlic supplementation can reduce markers of inflammation like C-reactive protein (CRP).
Heart Health: Regular consumption of garlic has been linked to lower blood pressure and improved cholesterol levels. In fact, garlic may reduce LDL cholesterol by 10-15%, according to clinical studies.
Immune Support: Garlic boosts the immune system by enhancing the activity of natural killer (NK) cells, helping the body fight off infections.
Ingredients for Massaged Kale Salad with Garlicky Chickpeas
For the Salad:
10 ounces kale (organic; de-stemmed, rinsed, dried, and chopped)
1 (15-ounce) can organic chickpeas (rinsed, drained, and dried)
2 Tbsp extra virgin olive oil or avocado oil (divided)
1/4 tsp salt
2 tsp garlic powder
1 tsp onion powder
For the Dressing:
1/2 cup tahini (organic)
1/2 cup lemon juice
4 Tbsp maple syrup (organic)
4 Tbsp Dijon mustard
Instructions
1. Roast the Chickpeas
To start, preheat your oven to 375°F. Toss the chickpeas with 1 Tbsp of oil in a medium bowl. Then, sprinkle them with salt, garlic powder, and onion powder, ensuring even coating. Spread the chickpeas on a baking sheet and roast for 15 minutes or until crispy. Set aside to cool slightly.
2. Prepare the Tahini Dressing
While the chickpeas roast, whisk tahini, lemon juice, maple syrup, and Dijon mustard in a small bowl until smooth and creamy.
3. Massage the Kale
Place the chopped kale in a large bowl. Drizzle it with 1 Tbsp of olive oil and a splash of lemon juice. Using clean hands, massage the kale for 2–3 minutes to soften the leaves and remove bitterness.
4. Assemble the Salad
Combine the massaged kale with roasted chickpeas in a serving bowl. Finally, drizzle the salad with the creamy tahini dressing. Serve immediately and enjoy!
Additional Tips
Add Texture: Sprinkle toasted nuts or seeds, such as almonds or sunflower seeds, for extra crunch.
Make It Meal-Prep Friendly: Store the dressing separately to keep the salad fresh for up to three days.
Warm It Up: Serve the chickpeas warm for a comforting twist.
With its vibrant flavors and nutrient-dense ingredients, this Massaged Kale Salad with Garlicky Chickpeas will become your go-to healthy meal. Try it today and experience the delicious blend of textures and tastes!
Massaged Kale Salad with Garlicky Chickpeas
A delicious kale salad that's quick and easy to make with a tangy homemade dressing topped with tasty chickpeas. A healthy go-to salad dish for any meal.
1 15 ouncechickpeas, organicrinsed, drained and dried
2TbspEVOO or avocado oildivided
1/4tspsalt
2tspgarlic, granulated
1tsponion powder, granulated
Dressing
1/2cuptahiniorganic
1/2cuplemon juice
4Tbspmaple syruporganic
4Tbspdijon mustard
Instructions
Preheat oven to 375 degrees.
Chickpeas
In a medium bowl add chickpeas. Drizzle chickpeas with 1 Tbsp oil and coat well. Add salt, garlic powder, onion powder, Toss until all chickpeas are well coated.
Spread chickpeas on baking pan. Bake for 15 minutes or until desired crispiness. When done, remove from oven. Let cool 5 minutes.
Tangy Tahini Dressing
Add all ingredients to a small bowl and whisk until well combined.
Massaged Kale
Add chopped kale to a large bowl top with 1 Tbsp olive oil and lemon juice. With clean hands, massage for 2-3 minutes to soften the leaves.
Add massaged kale to bowl. Top with chickpeas. Drizzle with dressing. Enjoy!
Keyword chickpea recipe, healthy salad, kale salad
This flavorful Italian pasta salad is made with tender penne pasta, fresh veggies, herbs and spices topped with a tangy homemade Italian dressing. Make ahead for a simple side dish to have throughout the week.