Oats
Oats are a fantastic source of complex carbohydrates, which help increase serotonin levels, a key hormone in regulating mood. A study published in the journal Nutrients found that consuming oats can lead to a significant increase in serotonin production.
To make it more appealing for the palate, cook oats with a mixture of your favourite spices like turmeric, cumin, and coriander. Add some chopped vegetables such as carrots, peas, and bell peppers for a boost of vitamins and fibre.
Banana almond smoothie
Bananas are rich in tryptophan, an amino acid that the body converts into serotonin, often called the “happy hormone.” A study in Psychopharmacology highlighted that a tryptophan-rich diet is associated with increased mood stability and overall happiness.
Blend a banana with almond milk, a handful of almonds, and a teaspoon of honey. This smoothie is not only quick and easy but also packed with nutrients like vitamin B6, which plays a crucial role in mood regulation.
Chia seed pudding with berries
Chia seeds are loaded with omega-3 fatty acids, which have been linked to reduced symptoms of depression and anxiety. Research published in Frontiers in Psychology suggests that omega-3s are effective in boosting serotonin levels, thereby enhancing mood.
Soak chia seeds in coconut milk overnight. In the morning, top with fresh berries like strawberries and blueberries, which are high in antioxidants. This breakfast not only supports mental well-being but also provides a refreshing start to your day.
Sprouted moong dal salad
Sprouted moong dal is a powerhouse of protein and B vitamins, both essential for neurotransmitter function and mood regulation. According to a study in the Journal of Nutrition & Intermediary Metabolism, diets rich in sprouts can help improve overall mental health and mood.
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Combine sprouted moong dal with chopped tomatoes, cucumbers, and coriander. Add a squeeze of lemon juice and a pinch of black salt for taste. This salad is not only nutritious but also keeps you feeling full and satisfied for longer.
Curd with honey and nuts
Curd is a great source of probiotics, which are beneficial for gut health. A healthy gut is linked to improved mood and mental clarity, as demonstrated by research in Gastroenterology Clinics of North America which underscores the gut-brain connection and its impact on mood.
Enjoy a bowl of plain curd topped with a teaspoon of honey, a handful of mixed nuts, and a few seeds. This combination not only provides a burst of energy but also helps in maintaining a balanced mood throughout the day.
