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5 Healthy Snack Ideas That Improve Your Mood

Change the course of your day with a simple snack. Here are five research-backed ways of improving your mood through food.

By D Tejaswi
07 Jul 2021

When was the last time you ate a piece of chocolate to counter feeling drained? The next time, ditch the guilt and savour the treat. Chocolate is good for your health and mood. The food on our plates influences our mental health. Studies show nourishing food that satisfies our body and soul has a positive impact on sleep, response to stress and emotional behaviour. The right combination of probiotics and probiotics can ease anxiety, depression and even post-traumatic stress disorder in some cases. So choose snacks that make you feel good and nourish your body. Start with these easy, yet healthy snack choices.


1.Chamomile-mint tea with roasted brazil nuts 

Best for: When you are feeling stressed

Chamomile has an antioxidant called apigenin that works with specific receptors of the brain to reduce anxiety and stress. It also has a mild tranquilising effect that helps you relax and fall asleep. The mint in the tea releases an aroma that induces a sense of calm. A handful of roasted brazil nuts along with the tea can help you get selenium—a nutrient that reduces inflammation.


2.Quinoa spinach salad

Best for: When you are fatigued

For those times when you need a pick-me-up, make a quinoa spinach salad. Quinoa is rich in fibre, minerals and antioxidants. According to Nutrients, 2018 Quinoa has high starchy carbohydrate content, gluten-free proteins, a well-balanced amino acid profile, micronutrients and phytochemicals—all of which improve the glucose response of the body. That is the rate at which our body releases sugar (read: energy) into the bloodstream. Also, one of the common causes of fatigue is lack of iron. Spinach is an excellent source of this mineral. Sprinkle some drops of lemon to improve the absorption of iron.

3.Avocado Egg Salad with Flax Seed Crackers

Best for: When you are sad

Try high-protein snacks combination of avocado egg salad with flax seed crackers to improve your mood. According to a study published in the Journal of Psychophysiology, vitamin E in avocado elevates mood and general cognitive ability. The eggs in salad promote choline levels. Choline is an important micronutrient that creates acetylcholine, a neurotransmitter that helps us access happy memories through better cognitive access. The flax seeds in the crackers contain high amounts of Omega-3 fatty acids, which according to Molecular Psychiatry, can elevate moods and decrease depression levels.


4.Peanut butter and apple sandwich

Best for: When you are irritated

A thin layer of peanut butter and shredded apple is a lip-smacking combination packed with nutrition. Loaded with carbs and proteins, you can have it as a high protein snack. Both apple and peanut butter are low glycemic food—they release energy gradually and help maintain consistent blood glucose levels. A study in Diabetes Technology & Therapeutics journal says that low glycemic levels are significantly related to general negative moods including irritation. Peanut butter contains beta-sitosterol, which is known to reduce cortisol levels, which can make you feel relaxed and less irritated.

5.Dark chocolate berry banana granola yoghurt

Bestfor: When you need to focus and concentrate

Looking to finish assignments late at night? Take a cup of yoghurt, add bananas, granola, berries of choice, chocolate chunks and a dash of cinnamon. Studies show that flavonoids in dark chocolate can improve mood, boost memory and cognitive functions like learning. Loaded with powerful antioxidants and energy-boosting carbs, the folate, potassium, magnesium, and fibre in the berries will boost your energy and give you the focus required to stay productive.




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