Antioxidants and mood enhancement Disease and Treatment11 Anfioxidants, Share this article. View Transcript Sources Cited Acknowledgements Topics. Eating enough healthy fats helps your immune systemtoo. View all shorts. Exam Room Podcast Meatless Cookout.

Antioxidants and mood enhancement -

Probiotics such as yogurt and curd can reduce symptoms of depression, by improving the bacterial flora in the gut. The gut brain axis involves chemical signalling between the brain and the bacteria in the gut.

Disruption in this signalling can cause symptoms of irritable bowel syndrome, anxiety and depression. Curd, lassi, buttermilk chaas and other fermented foods have positive effects on brain health especially for reducing anxiety, stress, and depression. Other fermented foods include kimchi, kefir, kombucha and sauerkraut can also help improve gut health and mood.

A diet rich in antioxidants is necessary for preventing age-related damage of brain cells, and can help manage inflammation associated with depression and other mood disorders or stress. Omega-3 fatty acids are used in building and repairing brain cells.

Any deficiency of these can cause problems in memory and cognition. Fish like Rawas and Hilsa, and avocado have strong positive relationships with cognitive function as well as mental health.

Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combating oxidative stress — an imbalance of harmful compounds in the body. They are particularly high in anthocyanins, a pigment that gives certain berries their purple-blue colour.

Whole grains and pulses are good sources of essential amino acids and B-complex Vitamin, both of which are necessary for synthesis of neurotransmitters like serotonin and dopamine. These chemicals influence both our mood and thought. Another iron and fibre-rich whole grain - oats - can also help in preventing sluggishness and lethargy, and keep the energy levels up and pumping.

It provides 8 grams of fibre in a single raw cup. Fibre helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.

Oats, a daily mood booster, can be enjoyed in many forms, such as overnight oats, oatmeal, muesli and granola. In addition to being high in fibre and plant-based protein, beans and lentils are full of feel-good nutrients.

Furthermore, Vitamin B plays a key role in nerve signalling, which allows proper communication between nerve cells. Low levels of Vitamin B, especially B12 and folate, have been linked to mood disorders, such as depression or anxiety.

Eating more nuts and seeds are linked to lower rates of depression. Nuts and berries contain a lot of nutrients which can directly affect the energy reserve, and are high in plant-based proteins, healthy fats, and fibre. Nuts and seeds boost mental health by supplying omega-3 fatty acids and antioxidants to the brain.

They are also high in selenium which improve mood by reducing heightened levels of inflammation, caused by mood fluctuations, such as anxiety.

Dark chocolate works great for people experiencing anxiety as it is rich in many mood-boosting compounds. During this process, probiotics are created.

These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels 15 , Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive.

In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression 16 , 18 , Still, more research is needed to understand how probiotics may regulate mood Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.

Furthermore, one large banana grams provides 16 grams of sugar and 3. When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics , a type of fiber that helps feed healthy bacteria in your gut.

A robust gut microbiome is associated with lower rates of mood disorders Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable. Oats are a whole grain that can keep you in good spirits all morning.

You can enjoy them in many forms, such as overnight oats , oatmeal, muesli, and granola. Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.

In one study, those who ate 1. This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability 22 , Iron deficiency anemia, one of the most common nutrient deficiencies , is associated with low iron intake.

Its symptoms include fatigue, sluggishness, and mood disorders 26 , Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed Oats provide fiber that can stabilize your blood sugar levels and boost your mood.

Curiously, eating more fruits and vegetables is linked to lower rates of depression 29 , Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin.

Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items 35 , 36 , 37 , Finally, certain nuts and seeds , such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium.

The more stressed you are, the more cortisol you produce — and the more vitamin C you need. Tart cherries Grapes Barley Broccoli Tryptophan, as well as nutrients like calcium and vitamin B6, help you produce melatonin, but you can also get this "sleep hormone" from the foods listed above.

Melatonin doesn't have a soporific effect. Instead, it shifts you into a state that helps you ease your way toward sleep. Eating foods rich in melatonin before bedtime can help you take full advantage of the natural increase in this hormone that happens in the evening.

Patricia received her master's degree in nutrition from the Friedman School of Nutrition Science and Policy at Tufts University.

Follow her on Twitter and Instagram. Sign up now: Get smarter about your money and career with our weekly newsletter. Skip Navigation. Related Stories. Health and Wellness Harvard nutritionist lives by these 6 rules to keep her brain sharp and happy.

Health and Wellness The 'holy grail' of longevity foods this doctor eats every day—it protects you 'like a suit of armor'. Health and Wellness I spent 20 years studying foods year-old people eat—and this is the world's No.

Health and Wellness 4 simple ways to eat for longevity in the new year. Health and Wellness Eat these gut-friendly foods during the holidays, say experts. Natalie Mccomas Moment Getty Images.

Oatmeal Complex carbs pack in more nutrients than simple carbs and, due to their higher fiber content, take longer to break down. Lean beef Protein is necessary for healthy energy levels. Sardines Omega-3 fatty acids are part of cell membranes, particularly in the brain, and eating foods like salmon and sardines has been shown to ease depression and boost mood.

Shellfish Folate plays a role in the production of dopamine and impacts other mood-related neurotransmitters, helping you keep calm and carry on. Potatoes Turkey

By Erik Strand published July 8, - enhancfment reviewed on June enhancfment, Antioxidants and mood enhancement probably know about the Antilxidants antioxidant properties of vitamins C, Sports nutrition for injury prevention exercises E, Antioxidants and mood enhancement beta carotene. Gut health tips there's enhancemeent group of antioxidants receiving a mkod of attention ; their names are less pronounceable, but their health benefits are at least as powerful. Quercitin, kaempferol, and epigallocatechin might never become household words, but they are already household ingredients. They are just three among over 4, compounds classified as flavonoids. Naturally occurring plant pigments, flavonoids are one of the reasons fruits and vegetables are so good for you. Among the many benefits attributed to flavonoids are reduced risk of cancer, heart disease, asthma, and stroke.

Antioxidants and mood enhancement -

Quercetin is the flavonoid that enables apples to keep the doctor away. Quercetin has been shown to reduce cancer risk, prevent heart attacks, stave off cataracts, control asthma, prevent recurrent gout attacks, and speed healing from acid reflux.

Green tea contains, among others, the cancer-fighting flavonoid epigallocatechin gallate ECGC. ECGC is unique in that it seems to battle cancer at all stages, from thwarting chemical carcinogens, to suppressing the spread of tumors. ECGC is as much as times more powerful an antioxidant as vitamin C, and 25 times more powerful than vitamin E.

ECGC also may account for the antibacterial properties of green tea. Chocolate contains many of the same flavonoids found in tea. The darker the chocolate, the more flavonoids present.

Cocoa powder is the richest source by weight, and to maximize your benefits, make your hot chocolate from scratch. Homemade hot chocolate will provide you with more flavonoids than a store-bought mix.

Flavonoids are the source of the well-known "French Paradox"—the ability of the French to consume lots of fat-laden cheese without dropping like flies from heart attacks. The red wine they enjoy is flavonoid-rich, which lowers their risk of heart disease. And if you're not a drinker, you can get almost all the same benefits from purple grape juice.

The pomegranate carries with it the mystique of ancient myth, but we moderns are beginning to realize that its health benefits are very real: pomegranate juice may have almost three times the antioxidant potency of an equal volume of green tea or red wine. Delicious, relaxing chamomile tea is home to the flavonoid called apigenin, one of a handful of flavonoids recently found to have mood-enhancing properties.

Currently the focus of intense study, they are thought to act on the same parts of the brain as common anti- anxiety drugs. In fact, certain synthetic flavonoids have been shown to have anxiolytic properties superior to diazepam. Research is in its infancy, however. For now, take your apigenin with sugar and lemon.

While many health benefits of flavonoids are not in dispute, there are a couple caveats to consider before sitting down to fill your face with flavonoids. First, scientists are only now beginning to understand the effects of flavonoids in the body.

As natural but real chemicals, flavonoids can interact with prescription drugs in a harmful way. The flavonoid naringenin found in grapefruit, for example, can interfere with the breakdown of certain drugs, magnifying their potency. It's best not to take any drugs with grapefruit juice unless the drug interaction profile of the medication is well known.

Prior to the study, omega-3 fatty acids had been linked to improving depression only. A study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.

Asparagus , known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties. Foods rich in B vitamins, such as avocado and almonds These "feel good" foods spur the release of neurotransmitters such as serotonin and dopamine.

They are a safe and easy first step in managing anxiety. Should antioxidants be included in your anti-anxiety diet? Foods designated as high in antioxidants by the USDA include: Beans : Dried small red, Pinto, black, red kidney Fruits : Apples Gala, Granny Smith, Red Delicious , prunes, sweet cherries, plums, black plums Berries : Blackberries, strawberries, cranberries, raspberries, blueberries Nuts : Walnuts, pecans Vegetables : Artichokes, kale, spinach, beets, broccoli Spices with both antioxidant and anti-anxiety properties include turmeric containing the active ingredient curcumin and ginger.

Achieving better mental health through diet Be sure to talk to your doctor if your anxiety symptoms are severe or last more than two weeks. About the Author. Uma Naidoo, MD , Contributor; Editorial Advisory Board Member, Harvard Health Publishing Dr. She is on the faculty at Harvard Medical School.

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Plus, get a FREE copy of the Best Diets for Cognitive Fitness. Vitamin C is an antioxidant that assists the body's ability to make neurotransmitters, including dopamine and serotonin, which both work to stabilize mood.

Your body needs vitamin C to maintain and repair all tissues, so it helps wounds and cuts heal. Plus, your adrenal glands require vitamin C to make stress hormones, including cortisol. The more stressed you are, the more cortisol you produce — and the more vitamin C you need.

Tart cherries Grapes Barley Broccoli Tryptophan, as well as nutrients like calcium and vitamin B6, help you produce melatonin, but you can also get this "sleep hormone" from the foods listed above.

Melatonin doesn't have a soporific effect. Instead, it shifts you into a state that helps you ease your way toward sleep. Eating foods rich in melatonin before bedtime can help you take full advantage of the natural increase in this hormone that happens in the evening.

Patricia received her master's degree in nutrition from the Friedman School of Nutrition Science and Policy at Tufts University. Follow her on Twitter and Instagram.

Sign up now: Get smarter about your money and career with our weekly newsletter. Skip Navigation. Related Stories.

Health and Wellness Harvard nutritionist lives by these 6 rules to keep her brain sharp and happy. Health and Wellness The 'holy grail' of longevity foods this doctor eats every day—it protects you 'like a suit of armor'. Health and Wellness I spent 20 years studying foods year-old people eat—and this is the world's No.

Health and Wellness 4 simple ways to eat for longevity in the new year. Health and Wellness Eat these gut-friendly foods during the holidays, say experts. Natalie Mccomas Moment Getty Images. Oatmeal Complex carbs pack in more nutrients than simple carbs and, due to their higher fiber content, take longer to break down.

Lean beef Protein is necessary for healthy energy levels. Sardines Omega-3 fatty acids are part of cell membranes, particularly in the brain, and eating foods like salmon and sardines has been shown to ease depression and boost mood.

When we think emhancement nourishing our bodies, we often focus on physical health. Antioxldants what Enyancement I told you that the food you Enhancing skin elasticity also plays nehancement Antioxidants and mood enhancement role in shaping your Gut health tips Antioxidanfs Our bodies Antioxidants and mood enhancement minds are intricately linked, and what we take into our bodies can significantly impact how we feel mentally and emotionally. The connection between what we eat and how we feel is a fascinating area of research that sheds light on the profound impact of our diet on our mental well-being. Understanding this relationship not only empowers us to make healthier food choices but also underscores the critical role nutrition plays in managing mood disorders such as depression and anxiety. Blood Sugar Levels : The type and timing of carbohydrates in your diet can affect blood sugar levels.