Food Mood Boosters:
Lemon
Nutrition facts (juice from 1 medium lemon): 12 calories, 0 g fat, 0 g protein
How it boosts mood: An aromatherapy study at Ohio State University found that when participants smelled lemon oil, their mood improved. The researchers, however, couldn’t find any physiological reasons for why this happened. Regardless, the study participants felt significantly better after smelling lemon.
Tip: For a similar effect at home, you can buy lemon-scented oils and candles, or add lemon to food and drinks for a bonus boost of vitamins and antioxidants too. One lemon has 33% DV of vitamin C and a host of phytonutrients found to lower bad cholesterol and prevent plaque build-up in the arteries.
Quick-prep idea: For a refreshing, citrus-flavored water, slice several lemons and add to a pitcher to keep in your fridge.
Make your own sweetened lemonade: Grate the rind off of 3 to 4 lemons; squeeze the juice from 8 to 10 lemons; make a simple syrup by dissolving 1 ½ cups sugar in ½ cup of boiling water; stir lemon juice and lemon zest into the simple syrup; pour over 4-5 cups of ice water.
YogurtNutrition facts (1 cup): 137 calories, 0 g fat, 14 g protein
How it boosts mood: Research shows that women who experience moodiness from premenstrual syndrome may have an underlying condition where calcium isn’t used properly by the body during times of low estrogen in the menstrual cycle. Consuming at least 1000 mg of calcium each day has been found to effectively alleviate depression and anxiety in women who experience PMS. Plain yogurt is actually one of the most concentrated sources of the mineral at 488 mg calcium per cup. (Nonfat milk has 306 mg per cup.)
Quick-prep idea: For a truly delightful dessert, pour plain yogurt in a coffee filter, and place it over a bowl. Allow it to drain overnight in the fridge, then when you’re ready to eat it, mix it with 1 Tbs. dried blueberries or cranberries.
Dark ChocolateNutrition facts (1 oz.): 136 calories, 2 g fiber, 8.5 g fat, 1 g protein
How it boosts mood: Just call it the ultimate comfort food. Chocolate has been found in study after study to improve a negative mood. Why? Besides evoking fond memories of holidays and happy occasions, chocolate has the optimal combination of sweet flavor and creamy texture to cause a very effective release of endorphins, which are mood-elevating hormones. Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which have been shown to improve blood flow in the brain.
Quick-prep idea: Add mini, semisweet chocolate chips to your trail mix. Or melt a few pieces of dark chocolate in the microwave to use as a dip for strawberries.
Keep in mind: This advice isn’t a green light to replace your balanced meals with dark chocolate. Remember, fruits and vegetables are also loaded with antioxidants—and in contrast to eating chocolate, you don’t have to worry about fat when chomping on carrots and apples. If you love chocolate, eat it in moderation, and try to make the switch from milk chocolate to dark chocolate to get more antioxidants.
SeafoodNutrition facts (4 oz. seafood): 112 calories, 1 g fat, 24 g protein
How it boosts mood: Selenium is a trace mineral (meaning you don’t need a lot of it each day) found in seafood, which has been linked to mental decline, anxiety, and depression when enough isn’t consumed on a daily basis. In one study, people who followed a high-selenium diet for 15 weeks felt more confident, clear-headed and elated than those on a low-selenium diet.
The recommended daily amount of selenium for adults is is 55 mcg. Four ounces of shrimp (6 to 7 large ones) and crab (3/4 cup) have 45 mcg of selenium, and 4 oz. of lobster (3/4 cup) has 48 mcg. In addition, seafood contains small amounts of omega-3s, found to decrease depression and improve mood.
Quick-prep idea: Brush seafood with garlic-infused olive oil and place on a hot grill. Then cook for 1 to 2 minutes per side. Next, squeeze fresh lemon over top and serve over cooked brown rice or whole wheat pasta.
Note: The recommended daily amounts of selenium for kids are (again, don’t get hooked on the amounts, but it’s good to have an idea of how much to aim for):
Lean BeefNutrition facts (3 oz. top sirloin): 150 calories, 5 g fat, 2 g sat fat, 26 g protein
How it boosts mood: A daily dose of vitamin B12, found in high doses in red meat, may prevent depression. Vitamin B12 is needed for the production of red blood cells and serotonin, and it enables the nervous system, including the brain, to function well. Three ounces of beef contains 37 percent of an adult’s daily needs for B12.
Tip: If you swore off red meat because you thought it was full of fat and cholesterol, you should know that lean cuts such as sirloin, top round, and strip steak have just slightly more saturated fat than a skinless chicken breast.
Quick-prep idea: Throw thinly sliced beef tenderloin into a sauté pan with olive oil and garlic. Cook until no longer pink (1 to 2 minutes per side), then add vegetables (peppers, onions, spinach, etc.) and a splash of reduced-sodium soy sauce. Cook the dish for a few more minutes.
