Like most kids growing up in single-parent households, I had a lot of unstructured time in which to get into trouble. And my kind of tro...
I didn't pull fire alarm bells, I pulled Taco Bells. I didn't run with the juvies, I ran with the Friendly's. Burger King was my gang leader, and Pizza Hut was my hangout. But running with this dangerous crowd not only turned me into a fat kid, it turned me into a depressed kid as well.
Turns out my fast-food diet, with all those processed chemicals and hardly any nutrients, was throwing off my body's feel-good chemistry. Drew Ramsey, M.D., co-author of The Happiness Diet, says that eating the wrong foods can add to our daily stress and make us feel anxious, lethargic, and downright grouchy.
What's worse, a diet that deprives our brains of much-needed "happy" nutrients also makes us fat. When you're stressed out, you're more likely to reach for high-calorie junk foods that pack on the pounds, fueling a never-ending unhappiness cycle that goes like this: You eat bad, then you feel bad, so you eat worse, and then you feel—you guessed it—even worse.
But, Dr. Ramsey says, there's an easy, drug-free way to boost your spirits and shrink your belly: brain food. Yep, feeding your brain with the right nutrients—found in the 11 simple foods below—is all you need to do to improve your mood, boost your energy, and keep your hands out of the chip bag for good.
Mood-Boosting Food #1: Mussels
Mussels are loaded with some of the highest naturally occurring levels of vitamin B12 on the planet—a nutrient that most of us are lacking. So what's B12's mood-saving trick? It helps insulate your brain cells, keeping your brain sharp as you age. Mussels also contain the trace nutrients zinc, iodine, and selenium, which keep your mood-regulating thyroid on track. Another benefit? Mussels are high in protein and low in fat and calories, making them one of the healthiest, most nutrient-dense seafood options you'll find. (Tip: For mussels that are good for your body and the environment, look for farmed—not wild—options raised in the good ol' USA.)
Mood-Boosting Food #2: Swiss Chard
This leafy green is packed with magnesium—a nutrient essential for the biochemical reactions in the brain that increase your energy levels. A 2009 study in the Australian and New Zealand Journal of Psychiatry also found that higher magnesium intake was associated with lower depression scores. And Swiss chard isn't the only way to get your magnesium hit. Spinach, soybeans, and halibut also contain healthy doses of the energy-enhancing nutrient.
Mood-Boosting Food #3: Blue Potatoes
Blue potatoes aren't a common supermarket find, but they're worth looking out for on your next trip to the farmer's market. Blue spuds get their color from anthocyanins, powerful antioxidants that provide neuro-protective benefits like bolstering short-term memory and reducing mood-killing inflammation. Their skins are also loaded with iodine, an essential nutrient that helps regulate your thyroid. Other awesome anthocyanin-rich foods: berries, eggplant, and black beans.
Mood-Boosting Food #4: Grass-Fed Beef
Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid (or CLA), a "happy" fat that combats stress hormones and blasts belly fat. Grass-fed beef also has a lower overall fat count and contains higher levels of heart-healthy omega-3 fatty acids compared to grain-feed beef. Another great grass-fed option: lamb. It's packed with iron, a nutrient vital for a stable mood (the areas of the brain related to mood and memory contain the highest iron concentrations). For easy "happy fat" recipes, check out these 4 Simple Mood-Boosting Meals.
Mood-Boosting Food #5: Dark Chocolate
Turns out chocolate's delicious taste isn't the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. But sorry, Snickers bars don't count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab. And don't overdo it: A recent study published in the Journal of Psychopharmacology found that a few ounces of dark chocolate a day is all you need to reap the benefits.
Mood-Boosting Food #6: Greek Yogurt
This dairy pick is packed with more calcium than you'll find in milk or regular yogurt, which is good news for your mood. Calcium gives your body the "Go!" command, alerting your brain to release feel-good neurotransmitters. As a result, inadequate calcium intake can lead to anxiety, depression, irritability, impaired memory, and slow thinking. Greek yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack. Our Greek-yogurt pick: Fage Total 2%, which packs an impressive 10 grams of protein per serving.
Mood-Boosting Food #7: Asparagus
Your mom was on to something when she made you finish those green spears at the dinner table. This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin—one of the brain's primary mood-regulating neurotransmitters. Asparagus also boasts high levels of folate, a nutrient that may fight depression (research shows that up to 50 percent of people with depression suffer from low folate levels). Some other terrific sources of tryptophan: turkey, tuna, and eggs.
Mood-Boosting Food #8: Honey
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