Jun 2, 2018
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Good mood summer foods are abundant now and key to a happy, healthy life according to this article from everydayhealth.com. Some foods that help fight depression are available year-round, but come summer there’s an abundance of fruits, vegetables, and other foods to help keep you healthy and happy. The body and brain need more than 40 nutrients and a million phytonutrients to function properly, says Elizabeth Somer, RD, a dietitian in Salem, Oregon, and author of several books, including Food & Mood.
“The amount and balance of those nutrients determine whether you are happy or sad, smart or forgetful, energetic or lethargic, and healthy or diseased." So take advantage of what nature’s serving up this summer!
1. Go Green With Lettuce
Romaine lettuce is a great food for depression, says Rachel Begun, RDN, a food and nutrition consultant and communications expert in Boulder, Colorado. It’s an excellent source of folate, a B vitamin, and low levels of folate have been linked to depression and mood problems, she says.
“The link between folate and these conditions may be due to folate’s role in developing neurotransmitters, the message-carrying molecules of the nervous system,” Begun says.
2. Savor Shrimp
Throw some shrimp on the barbeque for a flavorful summer food to improve your mood. “Shrimp contain omega-3’s but are low in mercury,” says Zelana Montminy, PsyD, a psychology and nutrition specialist in Los Angeles.
“Studies say that omega-3s may help ease depressive symptoms and can smooth out moods,” Dr. Montminy adds. Other sources of omega-3 fatty acids include wild salmon, sardines, mackerel, and tuna. Use them in homemade tacos or over salads, Montminy suggests.
3. Go Wild for Watermelon
Nibble on sweet, juicy, chin-dribbling watermelon, Somer suggests. “Watermelon is an excellent source of lycopene, an antioxidant that protects delicate brain tissue," she says
"Watermelon has more lycopene than do tomatoes — up to 20 milligrams in each 2-cup serving. The lycopene in watermelon helps lower the risk for inflammation associated with dementia and possibly depression."
4. Be Corny
Starchy vegetables like corn are considered high-quality carbohydrates, Begun says, and "they are mood enhancers, as they help to increase serotonin levels." Low serotonin levels in the brain are associated with mood problems.
“So go ahead and enjoy that grilled corn on the cob and corn chowder, or mix the kernels into a black bean and corn salad, as beans are another high-quality carb that enhances mood levels,” Begun says.
5. Eat Blue to Beat the Blues
A summer picnic isn’t the same without classic American potato salad. Montminy suggests choosing blue or purple potatoes instead of regular ones.
“The anthocyanin antioxidants in them can reduce inflammation that can lead to bad moods,” she says. Another reason they are a good summer food for mood is that they’re packed with iodine, which helps stabilize thyroid function hormone levels and can offset mood swings.
6. Pick a Pepper
Head to the farmers market and choose some orange bell peppers — another food for depression. Deep orange veggies are loaded with beta-carotene, an antioxidant that protects the brain from damage, Somer says, and "the more richly colored vegetables you eat, the more brain protection you get.”
Bright orange veggies also supply hefty amounts of vitamin C, potassium, iron, and fiber. Make sure to wash down your summer foods for mood with six to eight glasses of water, especially during warm weather. Even minor dehydration can negatively affect your mood.
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