10 Mood-Boosting Ingredients to Stock Up On

Coming off of the energy of summer — along with shorter days and cooler temperatures — it’s natural to feel zapped of energy come fall. But some foods build neurotransmitters which can help boost our mood and energy. While there are more than 70 different neurotransmitters that help control appetite, memory, mental function, energy and sleep, there are three specific hormones — serotonin, dopamine and norepinephrine — that are especially important in mood and energy regulation.

Here are 10 foods high in these healthy hormones and other nutrients to keep you energized as the seasons change:

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Nature’s multi-vitamin, eggs are full of vitamins and minerals. Just as important, they’re a great source of choline that is believed to improve memory and overall mental function.

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Eating animal protein along with a whole grain like quinoa can help increase the absorption of the amino acid tryptophan — an essential building block for increasing serotonin. Not only will it help boost your mood and improve sleep quality, but quinoa is also a great source of magnesium and B-vitamins, key actors in neurotransmitter creation.

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A good source of neurotransmitter-building magnesium, which is also good for digestion and muscle soreness, pumpkin seeds contain a mixture of healthy fats, protein and carbohydrates, making them a perfect snack to balance your energy throughout the day.

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Full of phytochemicals, antioxidant-rich red cabbage may help the body deal with stress. These nutrients are also known to protect the brain from memory loss.

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With high levels of omega-3 fatty acids, studies suggest eating salmon a couple times a week helps prevent depression and dementia. Specifically, consuming adequate levels of monounsaturated fats is essential in boosting serotonin levels and maintaining adequate brain health.

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Sometimes referred to as “nooch,” this flaky yellow substance is packed with energy-enhancing, stress-reducing B-vitamins — essential to make sure neurotransmitters are made in proper amounts in addition to converting tryptophan to serotonin.

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With high levels of omega-3 fatty acids and magnesium, flax seeds can be easily added to a variety of meals to ensure a healthy brain and proper levels of neurotransmitters. Tip: Add some ground flax to oatmeal for a quick boost of these nutrients.

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With an abundance of vitamin C and fiber, raspberries help fill the increased need for vitamin C when our body is stressed-out. The fiber keeps our gut working well to support digestion and overall health.

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Legumes (take your pick!) are a perfect combination of complex carbohydrates and protein to help increase absorption of tryptophan, while their high iron levels help enhance neurotransmitter activity, important components for stress and fatigue.

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Packed with protein, zinc and B12, Greek yogurt is a great snack for providing nutrients to support nervous system health and ensure an intake of a wide variety of protein sources.

In addition to consuming these foods to combat dips in energy levels this fall, be sure to continue being active since exercise is a major contributor to maintaining energy and mood.  

The post 10 Mood-Boosting Ingredients to Stock Up On appeared first on Under Armour.

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