Lifestyle 
Alright, my lovely readers! Today we’re diving into the wonderful world of mood-boosting foods. Because let’s face it, who couldn’t use a little extra cheer these days? Our pantry can be a powerful tool in supporting our mental health, and as a vegan chef and a dedicated foodie, I am super excited to share with you my top ten essential foods that have the power to lift your spirits. Let’s get right into it!
Nuts and Seeds: Tiny Mood Powerhouses
First up, let’s chat about nuts and seeds. These tiny treasures, including walnuts, almonds, and flaxseeds, are packed with omega-3 fatty acids. Omega-3s are phenomenal when it comes to supporting brain health and enhancing mood. A handful a day is not just good for you but can also be a mood game-changer.
Confession time: I am a walnut junkie. I sprinkle them on oatmeal, throw them into smoothies, and sometimes just munch on a handful while working on blog posts. On days when I’m missing my brother Naveen (who’s all the way over in LA), going nuts for nuts seems to bring a little comfort.
Dark Chocolate: The Sweet Antidepressant
Yes, you read that right! Next up on our list is dark chocolate—nature’s sweetest antidepressant. It’s a not-so-guilty pleasure that anyone can enjoy. Dark chocolate is chock-full of flavonoids, caffeine, and theobromine, which are known to positively influence mood.
Personally, dark chocolate is my mid-afternoon pick-me-up. Just a square or two and I feel like I’m ready to take on the world—well, at least the next recipe experiment in my tiny NYC kitchen. Beware, though, of overindulgence; too much of a good thing, and you’ll end up with a sugar crash.
Berries: Berries for Bouncing Moods
Now, onto berries—my absolute faves! Strawberries, blueberries, raspberries, you name it. They’re not just beautiful to look at; they’re rich in antioxidants, which combat stress and protect the brain.
One of my fondest memories is picking strawberries in Ohio with my mom Sandy. Her horticulturist knowledge made berry picking more like an educational adventure. Berries would always make an immediate appearance in a salad. And let me say, a berry salad with a citrus vinaigrette is a delightful way to keep both your belly and brain happy.
Spinach and Other Leafy Greens: The Green Giants
If Popeye were here, he’d surely back me up; spinach and other leafy greens are next. They’re brimming with magnesium, which plays a vital role in serotonin production, often dubbed our happy chemical.
Although I was initially reluctant towards spinach as a kid—it’s now a love affair. Zelda, my Boston Terrier, even tries to sneak a nibble when I’m prepping my famous green smoothie. For those new to greens in smoothies, a combo of spinach, banana, and almond milk is totally beginner-friendly.
ADVERTISEMENT
Quinoa: The Complete Protein
Say hello to quinoa, the versatile grain-like seed! It’s a powerhouse of protein and essential amino acids. Aminos like tryptophan help drive the production of serotonin, paving the road to a better mood and overall sense of wellbeing.
Quinoa has become a staple in my diet. One of my absolute favorite dishes is a quinoa bowl with roasted veggies. I threw it together one rainy day when I was craving something comforting and nourishing. It’s now a staple recipe on busy weeknights.
Avocado: Creamy Goodness for the Soul
Avocado is the next magic ingredient. Its creamy texture and rich nutrient profile, including plenty of healthy fats and vitamins like B6, help combat those grey-sky days.
I still remember discovering the deliciousness of avocado toast during a layover in California. It’s been a breakfast go-to ever since, especially when I need a quick and satisfying meal before rushing to yoga on the fire escape.
Fermented Foods: Gut Health for Happiness
Fermented foods like kimchi or sauerkraut might seem like a stretch, but they’re packed with probiotics which can positively impact gut health. A healthy gut equals a happy mind due to the gut-brain axis.
I ventured into kimchi-making after traveling through Korea. Let’s say that my first batch was a little… over-fermented. But as I perfected my craft, it became an amazingly tasty addition to meals, not to mention an excellent conversation starter.
Lentils: Beyond Ordinary Beans
Lentils, often overshadowed by more glamorous legumes, deserve the spotlight. They’re high in folate, a nutrient linked with lower depression risk and mood improvement.
Nothing beats a cozy lentil soup on crisp evenings. A recipe Sam, my college roommate, shared back in culinary school has been with me through thick and thin. The cozy warmth it brings is perfect for both the heart and mind.
Sweet Potatoes: Nature’s Comfort Food
Sweet potatoes are like warm hugs for your insides! Rich in beta-carotene and Vitamin C, they support brain function and combat oxidative stress.
Grandma’s sweet potato pie recipe is like a family heirloom. Transforming that into vegan-friendly mini pies was a game changer, making for little bites of nostalgia and joy with every taste.
Bananas: A Daily Dose of Happy
Rounding up our list is bananas—a fan favorite. They’re high in fiber and rich in tryptophan, helping boost your mood and promoting better sleep, a crucial factor for good mental health.
Bananas remind me of Saturday mornings growing up when my dad, Edward, would make holey pancakes with banana slices as eyes and smiles. Now, I add them to my smoothies or enjoy them with a spoonful of almond butter for a quick and delightful snack.
There you have it, dear reader, my top 10 foods to enhance your mood and support your mental wellbeing. As always, let me know your thoughts, and if you try any of these awesome foods in your meals. Remember, self-care is essential, and what better way to show yourself love than through nourishing, joy-inducing foods? Stay vibrant!
If you enjoyed this article or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other articles I’ve created or stories I’ve written about food culture – here.
Love,
Jade 🌿
