By Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur

It is a known fact that the food has the ability to lift your mood. When feeling sad or depressed certain food can help you overcome your sadness and make you feel stress-free. However, it is important to understand that thefood that makes you happy may also be harmful to your health. Certain sugary, high calorie treats that people resort to overcome stress may have certain negative consequences of their own.

It is important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, mood disorders, and nutritional deficiencies. Although it is difficult to predict the kind of food which brings happiness to each person, few of the food can impact the overall brain health and help in overcoming certain mood disorders.

Here is a list of food which can help lift your mood:

Whole grains:Opting whole grains and high fiber food over refined sugar and flour products is good for the body and brain’s health. They are animportant source of vitamin B.

Food to eat – Brown rice, Whole wheat, millet, whole barley, quinoa

Fruits: Fruits can lower your depression.  Fruit is rich in vitamins, minerals, and micronutrients, making it a great food to indulge in when you want a sweet sensation.

Food to eat – Berries, banana, apple, orange, pomegranate

Vegetables: Eat a wide array of vegetables, with lots of leafy greens and high-fiber root vegetables. When you’re feeling sad, a carrot might be the last thing on your mind, but the variety of vitamins and minerals in vegetables, as well as their fiber content, help in lifting your mood.

Food to eat–Carrots, spinach, broccoli, ladies finger, lentils, avacodo

Nuts and seeds:Nuts and seeds are high in proteins, healthy fats, and fiber. Also, an amino acid present in these are responsible for producing mood-boosting serotonin.

Food to eat – Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds

Coffee– The caffeine on the coffee increases the release of mood-boosting neurotransmitters. This also helps in relieving tiredness.

Probiotics – Probiotics are best known for their role in digestive health and adding probiotics in your diet can improve the gut health. The fermentation process in these food allows live bacteria to thrive which in turn will be able to convert sugar into alcohol and acid.

Food to eat – Yogurt, curd, buttermilk

Vitamin D rich food – Known as the sunshine vitamin, this may increase the levels of serotonin, one of the key neurotransmitters influencing our mood.

Food to eat – Cheese, egg yolks, milk, soy milk, orange juice When one feels low, they crave for chocolate, sweets, ice cream which will help in lifting the mood. Though these foods can give you a momentary sugar rush, they might end up causing more harm than benefits over a longer term. Always prefer awholesome diet which have been proven to not only boost your mood but also your overall health.