Need a Mood Lift? Try These Good Mood Foods

By Grace O

We’re well into spring, so presumably your mood has already lifted from a couple of months ago. But it certainly makes sense that what you eat has lots to do with how you’re feeling about yourself and the world.

With longer hours of sunshine (which helps your body use vitamin D for bone health) and the bounty of spring fruits and vegetables available, it’s easy to avoid nutritional deficiencies that increase inflammation within the body, which can contribute to a number of maladies and diseases. 

For example, there is evidence that depression can be caused by a low-level inflammatory disorder or a deficiency of certain nutrients. By making some lifestyle changes such as increasing exercise and avoiding sugar, highly processed foods, and simple carbohydrates, you can lift your mood and reduce inflammation that can lead to chronic health issues such as heart disease, metabolic disorders, and even cancer. 

Adding supplements to your regime, such as B-complex vitamins, and eating unsaturated omega-3 fats with a diet of antioxidant-rich foods like salmon, turmeric, green tea, leafy greens, and broccoli can give a boost to your health and outlook.

I’ve compiled a list of  FoodTrients foods that can enhance not only your health but your moods and added information on what they do for your mind and body:

Salmon and shrimp – Excellent sources of protein and Omega-3 fatty acids to enhance brain health.

Tomatoes and watermelon – Their red color means they’re both full of lycopene, which helps prevent the formation of inflammatory compounds that can contribute to poor mood.

Chili peppers – Capsaicin in chilis helps reduce inflammation in the body and brain.

Beets, spinach, edamame, beans, and lentils – These contain high levels of folate, which supports cognition and a good mood.

Garlic – Chromium and other compounds present in garlic act as natural mood stabilizers.

Fresh fruits and vegetables – Full of vitamins and minerals, the fiber in produce promotes good gut health and feelings of well-being.

The great news is that mood-boosting foods feature in scores of delicious dishes that you’ll enjoy while doing your mind and body a favor. Here is a great warmer weather recipe to try that will enhance your mood. 

Shrimp with Purple Cabbage and Mango Slaw

Serves 4

The look of this dish alone is enough to make your eyes dilate with anticipated pleasure! The shrimp is a great source of protein and omega-3 fatty acids. The cabbage, a cruciferous vegetable, provides tryptophan and selenium, which relax your body and mind. Purple cabbage has 10 times the vitamin A of green cabbage. It also contains antioxidants, and a good amount of vitamin C. Mangoes are a superfood, containing over 20 different vitamins and minerals. ¾ cup of mango provides 50 percent of the RDA for vitamin C and a small but significant amount of your daily Vitamin A and vitamin B6.

Ingredients
For the Dressing:

• 3 Tbs. plus 1 tsp. rice wine vinegar
• 1 tsp. coconut aminos or tamari
• 1 tsp. soy sauce
• 2 tsp. pure maple syrup
• 1 tsp. grated fresh ginger
• 2 cloves garlic, grated or minced
• 1/2 tsp. Chinese 5-spice powder
• 1/8 tsp. sea salt
• 1/3 cup avocado oil 
• 2 tsp. toasted sesame oil

For the Slaw and Shrimp:

• 2 mangoes, cut into chunks
• 6 radishes, thinly sliced
• 3 carrots, grated or peeled into ribbons
• 1/2 head purple cabbage, finely shredded
• 1/4 cup chopped fresh cilantro or Thai basil
• 2 tablespoons avocado oil
• 1 clove garlic, minced
• 1/2 tsp. Chinese 5-Spice powder
• 2 tsp.  sesame seeds
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground pepper
• 1/2-3/4-pound large shrimp, peeled, deveined, tails left on
• 4 green onions, thinly sliced

INSTRUCTIONS

1. Make the dressing: Whisk together the first eight ingredients (vinegar through salt). While whisking, slowly drizzle in oils until fully combined. Set aside.
2. In a large bowl, toss together mangoes, radishes, carrots, cabbage, and cilantro (or Thai basil). Drizzle with dressing, toss and allow vegetables to marinate for 20 minutes. Taste, and adjust seasoning.
3. In a medium bowl, whisk 2 Tbs. avocado oil, garlic, Chinese 5-spice powder, sesame seeds, 1/8 tsp. salt, and ¼ tsp. pepper. Add shrimp and toss to coat.
4. In a large skillet over medium-high heat, sauté shrimp for about 4 minutes or until cooked through. Divide slaw among serving plates, top with shrimp, and garnish with green onions and more sesame seeds.

– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at FoodTrients.com/recipes/anti-inflammatory.