With Spring Quarter already upon us, our stress levels, late nights and unhealthy eating habits can have a huge effect on our physical and mental health. During this time of transition, the toxic culture of putting school over one’s own health often emerges. While doing well in school is very important, not only does this unreasonable trend deteriorate one’s physical health rapidly, it has a huge effect on mental health as well. This season, please remember to continue showing up for yourself. I will share a simple way to take care of your mental health through your diet. Research has proven that by simply eating certain, minimally-processed foods, you can actually boost your mood. Try incorporating these foods into your meals this week.
- Sweet Potatoes
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This nutrient-dense food is filled with vitamins that naturally boosts your mood. From Vitamin C to Vitamin B6 and Fiber, sweet potatoes are truly a mood-boosting superfood. In addition, the high proportion of carbohydrates in sweet potatoes help to keep your energy up for long study sessions. Sweet potatoes can be eaten in a variety of ways. Try making sweet potato chips, adding them to salads, or simply roasting them and add nut butter on top!
- Avocados
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Avocados used to have a bad reputation due to the large amount of fat that they contain but slowly, nutritional scientists are beginning to discover all the health benefits of avocados. One of the nutrients within avocados, Vitamin B5, is actually known to help build neurotransmitters and bolster adrenal glands, both of which can affect one’s mood. Avocados can be eaten in so many ways: from avocado toast, to smoothies or as a dip, you really can’t go wrong with avocados.
- Dark Chocolate
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This is probably the best news you may heard all week. Yes, dark chocolate is not only delicious, it can help improve your mental health. Filled with phenylethylamine (a nutrient that increases the endorphins in your body), antioxidants, iron and magnesium, it has been shown to help people relax. In addition, the mix of these powerful nutrients can actually help improve cognition. So you know what that means, put down your study notes, and grab some chocolate. My personal favorite is any of Trader Joe’s over 60% dark chocolate!
- Salmon
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Salmon is replete with Omega-3s, especially DHA and EPA, which helps to develop the brain and nervous system. Both of these Omega-3s have been shown to decrease the risk of depression and anxiety in patients. These Omega-3s have even been shown to help with impulse-control. In addition, salmon has a ton of Vitamin B12 and protein, which help convert amino acids and folates into neurotransmitters. People that struggle with depression have low levels of both of these nutrients.
- Chia Seeds
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These tiny, yet mighty seeds can play a large role in boosting your mood. Chia seeds are filled with high levels of Omega-3s, a fatty acid that your brain loves. They are practically tasteless and a great vegan alternative method of obtaining adequate levels of omega-3s. Add Chia seeds into your smoothies, oatmeal, salads, or turn it into pudding.
- Berries
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While scientists have yet to discover the mechanism in foods high in antioxidants that help bolster moods, it is very apparent that antioxidant levels really do affect your mood. Evidence has shown that anthocyanins, the chemical in berries that give them their color, actually decrease the risk of symptoms associated with depression by 39%. Therefore, make berries your go-to study snack spring quarter!
- Dark, Leafy Greens
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I know when you are stressed, salad is not the first thing that comes to your mind when you want to eat, but the all the greens in salads are actually so beneficial for improving your mood and your overall health this week. The fiber in the leafy greens help to stabilize your blood sugar and Vitamin B helps to increase your brain function and iron levels. Low iron levels have been shown to disrupt neurotransmitters and alter emotional behavior, so especially for those struggling with anemia, picking up a salad this week might be your best move.
By incorporating these foods into your diet, you might just find your week to be a little brighter. These foods may help make sure that you make it out of the week healthy and well. Good luck!