Most of us have a meal or munchie that helps us calm down after a hectic day (Cookies? Potato chips? Cheese and crackers? Me, too. All of it!), celebrate a happy occasion (cake?) or cope with bad news (ice cream?). Problem is, while these snacks might taste great going down, they're not easy on your waistline. And if they're loaded with sugar and fat (like my favorites, chocolate and cheese), they're likely to cause blood sugar levels to skyrocket and then nose-dive faster than a roller coaster, leading to, you guessed it, even more hunger. But research shows that you can improve your mood through food. Try these healthier nibbles when you need to refresh your mindset.
Feeling down? Go for foods high in omega-3 fatty acids and vitamin D. Research indicates they can relieve the blues. For omega-3s, try ground flaxseed and oily fish like wild salmon; good sources of vitamin D include fortified skim milk and egg yolks. Try subbing salmon for bacon with this Salmon BLT.
Stressed? Look for bites full of B vitamins, which stimulate the brain’s production of serotonin, helping you relax. For B6, choose almonds, pistachios and walnuts. For B12, fill your plate with salmon, scallops or shrimp, or have a bowlful of lowfat yogurt. Fill your cart with these other stress-reducing foods.
Under the weather? Stem your sniffles with foods rich in vitamin C, which reduces free radicals and bolsters your immune system. Blueberries, broccoli, green bell peppers, kiwifruit, strawberries and tomatoes are all good options.
Angry? Ease your angst with potassium, an electrolyte that helps lower blood pressure. Bananas, avocados, black beans, corn, potatoes and white beans contain the calming ingredient. Pack in the potassium with these Portobello-Black Bean Burgers With Corn Salsa.
Battling insomnia? For sounder sleep, turn to magnesium-rich meals with chickpeas, lentils, oatmeal, pumpkin seeds, spinach and Swiss chard. The mineral helps relax muscles, blood vessels and the gastrointestinal tract while helping to increase the levels of the calming chemical serotonin in your system.
Check out these other superfoods that boost weight loss and ways you can boost the nutritional value of the foods you already eat.
