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Bananas and other tropical fruits are not only packed with essential vitamins, minerals and healthy fruit sugars to keep your energy high – they also contain a high amount of the essential amino acid ‘tryptophan’. Remember how your parents probably used to tell you to eat your greens when you were young?
Cruciferous vegetables such as kale, cauliflower, broccoli and Brussels sprouts are loaded with essential nutrients such as vitamin C, vitamin B6 and –again – folic acid. More mood-boosting health foods will be revealed soon… Can you guess which ones will be on top of the list? Vind je het tijdens de donkere wintermaanden moeilijk om de dag met een goed humeur te beginnen?
Banaan en andere tropische vruchten zitten niet alleen boordevol essentiele vitaminen, mineralen en gezonde fruitsuikers om je energieniveau hoog te houden – ze bevatten ook een hoge hoeveelheid aan het essentiele aminozuur ‘tryptofaan’. Herinner je je nog hoe je ouders je vroeger vertelden hoe belangrijk het was om je groenten op te eten? Kruisbloemige groenten zoals boerenkool, bloemkool, broccoli en spruitjes zitten boordevol essentiele voedingsstoffen zoals vitamine C, vitamine B6 en – opnieuw – foliumzuur. Binnenkort volgen er meer tips om je humeur te verbeteren met voeding… Kan je nu al raden wat er volgt?
There are certain foods, however, that can help you banish the blues and give your mood a much-needed boost. Take a trip to your local grocery store and pile your cart high with these feel-good, energy-boosting foods.
Get your chocolate fix with our 3-Ingredient Chocolate Berry Cups that are chock full of guilt-free goodness. Not only are you doing your body good by eating fruits and vegetables, your mental outlook will improve, too!
Lycopene, found in tomatoes and other fruits and veggies, prevents the formation of compound-causing inflammation associated with depression. A recent study suggests that supplementing with omega-3 fats improves depressive symptoms in those with bipolar disorder.
Folate, also known as vitamin B12, helps prevent mood disorders and keeps the central nervous system running smoothly. A study from the National Institute on Aging found that folate deficiency is associated with depression, and women with high folate levels are less likely to suffer from depression. It’s easy to get bored of the same old recipes, so why not switch up your usual menu (and spike your plate with folate) with these 10 Chicken Breast Recipes to Break You Out of The Dinner Slump. One study found that participants with low selenium levels suffered increased depression and anxiety.
Buy raw Brazil nuts from local health food stores and keep them in an airtight container in your fridge. One study found that calcium reduces anxiety, and the carbs and vitamin D found in Greek yogurt are required for production of serotonin.
Tryptophan raises serotonin levels, and has been used to treat depression, anxiety, and insomnia.
Find fun ways to eat bananas (and other mood- and energy-boosting foods) with our 12 Healthy Snack Ideas.

Now that you’ve got these 7 splendid mood boosters on the menu, all you’ve got to do is prepare for many happy days to come.
This amino acid is used to produce the ‘happy hormone’ serotonin, a neurotransmitter that helps to fight depression, ensures deep sleep and decreases the stress levels in our body. Like leafy greens, they contribute to the production of the ‘happy hormone’ serotonin and therefore help you to ward off depression and improve your mood.
Dit aminozuur speelt een belangrijke rol in de productie van het ‘gelukhormoon’ serotonine, een neurotransmitter die ons helpt om depressie te bestrijden, beter om te gaan met stress en dieper te slapen.
Net zoals groene bladgroente dragen kruisbloemige groenten bij tot de productie van het ‘gelukhormoon’ serotonine, en helpen ze je om depressie te voorkomen en een goed humeur te behouden.
We’ll be adding more tips, tricks, guides and more throughout September, so be sure to check back as the month progresses for even more ways to be a better you. Of course, food won’t single-handedly solve severe depression or chronic mood disorders (work with a doctor to best manage these health concerns), but the food we eat impacts our mood. All seven have been show to effectively elevate your mood, so add them to your diet and watch your state of mind improve. Chances are, you were cranky about a long grocery line wait or feeling down about not getting a promotion. Levels of cortisol, a stress hormone, decreased in subjects who consumed dark chocolate for two weeks.
Fruits and veggies are high in the phytochemicals that reduce inflammation, and this makes both your body and brain feel better. The vitamin C found in most fruits and veggies is not only good for your immune system, it also decreases depressive symptoms by blocking free radicals and allowing your brain to recover faster from stress.
Brazil nuts provide about 2,500 times more selenium than other nuts, and eating just three Brazil nuts a day gets you to the recommended daily allowance. Our Easy Greek Yogurt FroYo can be prepped in minutes and enjoyed whenever you need a little lift. They make a great, healthy snack and contain many important vitamins and minerals, including tryptophan and potassium.
The carbohydrates in bananas are the good-for-you kind, and promote production of serotonin.
Green leafy vegetables are a great source of B-vitamins, especially vitamin B9 (folic acid). And ladies… Do you ever feel like your mood is just all over the place when ‘that’ time of the month is coming up? En dames… Heb je ooit het gevoel dat je humeur voortdurend wisselt als ‘die’ tijd van de maand eraan komt? If you’ve been feeling like you need a mood lift, it’s common to turn to candy or caffeine. This is one indulgent food that’s okay to keep in your feel-good arsenal, but just make sure it’s dark chocolate.
Fish such as salmon, sardines, tuna, and herring contain omega-3 fatty acids, which play an important role in brain health. The high protein content in Greek yogurt raises levels of feel-good neurotransmitters like dopamine and norepinephrine.

Luckily, there are many different raw foods that will help you to increase your mood, fight fatigue and reduce feelings of depression. Other tropical fruits such as mango, melons, pineapple and kiwi will help you to produce high concentrations of serotonin as well. Folic acid has an important impact on our mood and stress levels, making it the perfect nutrient to beat the winter blues. Cruciferous vegetables will help to combat PMS symptoms thanks to their high amount of vitamin B6. Gelukkig bestaan er verschillende gezonde voedingskeuzes die je zullen helpen om je humeur te verbeteren, je energie te verhogen en neerslachtige gevoelens te verminderen. Andere tropische vruchten zoals mango, meloen, ananas en kiwi zorgen ook voor een hogere productie van serotonine.
Kruisbloemige groenten zullen je helpen om PMS-symptomen te verzachten dankzij hun hoge gehalte aan vitamine B6. Though both will certainly inject your day with temporary energy, over the long run these food fixes can actually make you feel worse.
A deficiency of folic acid can lead to depression, low energy and concentration difficulties.
B6 stimulates the creation of dopamine, the neurochemical responsible for sleeping and waking cycles.
B6 stimuleert de aanmaak van dopamine, de neurotransmitter die verantwoordelijk is voor onze slaap- en waakcycli. Omega-3s alter brain chemicals like dopamine and serotonin to improve mood and feelings of self-worth. High dopamine levels will improve your mood, boost your energy and improve your sleep quality naturally.
Deze krachtige mood-boosting foods zullen je helpen om je humeur in geen tijd op te krikken.
Een tekort aan foliumzuur kan leiden tot depressie, een laag energieniveau en concentratieproblemen. Hoge gehaltes aan dopamine zullen je humeur positief beinvloeden, je energie vergroten en de kwaliteit van je slaap verbeteren. You can enjoy them in a big salad, transform them into an energy boosting green juice or add them to your favorite green smoothie. Want more inspirational recipes & information about the health benefits of leafy greens? Gebruik ze in een grote salade, tover ze om tot een energierijk groen sap of voeg ze toe aan je favoriete groene smoothie.
Wil je meer inspirerende recepten & informatie over de gezondheidsvoordelen van groene bladgroente?

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