Favorite Foods for a Good Mood

food prep with sweet potatoes, bananas, etc.

Most of you who read this blog have probably noticed I am a whole food plant based vegan.

This means I blog about this topic and eat meals that contain no animal products or highly processed foods. 

The Whole Food Plant-based (WFPB) recipes I enjoy sharing with readers and serve to family and friends are those that are simple and fun to make. 

I get a lot of compliments on my health-promoting recipes. I use minimal oil, no refined sugar, and little salt, but pack dishes with flavor from fresh ingredients flavored with herbs, spices, and condiments. 

I have been a vegetarian for over 42 years, gradually refined my eating plan, and am now fully vegan. 

I do this because I get to make recipes I love, and sense the direct effect plant-based eating has on my physical, mental, and spiritual health, animal welfare, and survival of our precious environment.

Nowadays most people think it's wise to eat at least 5-9 servings of colorful fruits, veggies, legumes, beans, nuts, seeds, and whole grains each day. 

We need to learn more about nutrition and eat foods that contain an ample supply of the vitamins, minerals, fiber, and phytonutrients we need to fuel our bodies, reduce the risk of developing chronic diseases, and feel more joy in daily living.

This post offers details about why eating certain healthy foods can help brighten your outlook, improve your mood, and make you kick up your heels joyfully.

 

Favorite Foods for a Good Mood

COCOA, the kind that's pure unsweetened cocoa powder, is high in health-promoting flavonoids, and shown to increase blood flow to our brains, reduce inflammation, reduce negative thoughts, and boost our mood. The dark chocolate in candy bars contains refined sugar, so let's refrain from eating that kind. 

two delicious cups of hot chocolate

Sprinkling on a one teaspoon serving of unsweetened cocoa powder to cereal can activate endorphins, hormones that are released by the brain in response to pain or stress and produce a feeling of euphoria. 

Endorphins improve cognitive function and increases serotonin levels too. I prefer to use a teaspoon of pure cocoa and make a cup of hot chocolate, as my dark chocolate treat of the day. 

I'm sure that's why I feel so cheery yet calm after drinking just one cup.

BANANAS are high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.

Bananas, especially the greenish colored ones, are a good source of natural plant-based carbs, vitamin B6, and prebiotic fiber, which works together to keep blood sugar levels and mood stable. 

See Why I Adore Eating Bananas for additional banana food facts and serving suggestions.

GINGER, which is the flavorful root of a plant, is effective in easing joint pain, and is a natural anti-inflammatory.

Ginger has a well-earned reputation for curing motion sickness, diarrhea, nausea, and indigestion. It helps calm colic and irritable bowel, poor circulation, menstrual cramps, colds, and flu. 

Ginger can also reduce gastrointestinal issues like gas, bloating, and lack of appetite. When our bodies are healthy, our mood reflects it. Read How to Use Ginger in Recipes for Healing and Flavor for additional information.

SWEET POTATOES/YAMS are mood elevators, because they contain magnesium, a nutrient that supports the brain and nervous system. Scientific studies have found a connection between eating foods high in magnesium, and lowering symptoms of depression. 

The substance that gives yellow and orange potatoes their hue is the antioxidant beta-carotene. Beta-carotene helps with reducing free radical damage to brain cells, prevents oxidative stress leading to DNA damage, and when lacking, appears to be common in emotional conditions such as anxiety, depression, and schizophrenia. 

oven roasted sweet potato fries

Carbohydrates in sweet potatoes help with serotonin production. For more read Favorite Fall Fruit and Veggies.

NUTS and SEEDS including Brazil nuts, almonds, and pine nuts are tasty sources of plant-based tryptophan, zinc, and selenium, and may support brain function and lower risk of depression. A 10-year study of 15,980 people linked moderate nut intake to a 23 percent lower risk of depression. 

Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed.

unsalted nuts are good mood food

I love to munch on 1/3 cup of unsalted raw nuts or seeds, as this is a tasty yet appropriate sized portion. Seeds and nuts are good sources of fiber, protein, and plant-based fat necessary for digestion, elimination, and energy. 

Mood-boosting serotonin found in almonds, cashews, peanuts, walnuts, pumpkin seeds, sesame seeds, and sunflower seeds improves mood as well.

LEAFY GREENS and CRUCIFEROUS VEGETABLES including spinach, lettuce, watercress, arugula, chard, and kale are rich in folate and magnesium. These substances are important in helping to reduce anxiety and boost mood.

Other cruciferous veggies include broccoli, cauliflower, cabbage, bok choy, and Brussels sprouts. They contain high amounts of chromium, which can increase levels of brain chemicals related to positive feelings, alertness, and energy. These veggies are loaded with fiber, which can help balance blood sugar levels and prevent that depressing blood sugar crash.

good mood veggies

If you want to enhance your mood, please consider being more mindful and selective, when food shopping and with meal preparation.

Before you go, don't forget to comment below. 

This post is intended for educational and entertainment purposes only and not for nutritional, physical health, or mental health advice. Please check with those professionals, if that is what you want or need. 

I read and appreciate every comment, but will not publish those that contain links. Thanks for understanding. 

Did you learn something new about the relationship between mood and food? Please explain in the comments section below. 

Do you think you'll add more of these foods now that you know they are mood elevators? Please let me know.

Visit my Website as well. Click on the link to Services to discover ways my health and lifestyle writing, editing, and online content development creation can help you thrive.

Thanks for your visit and please come back again!

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Why Beets are Tops

The deep red-purple color of a beet root and neon green and vivid red combo on the leaves is sure to delight your senses. Do you realize bold colors are nature’s way of broadcasting beets’ earthy, sweet flavor and nutritional punch? 

I sense your body will be truly grateful whenever you munch on this veggie, because it’s flavorful, simple to prepare, and packed with health promoting benefits.

This post was updated 1/8/2022

Read on to learn top reasons why this veggie is so good for you, and tasty ways to serve them to your family and friends. If you already eat beets, perhaps when you read how easy it is to use them, you'll eat them more often.

Beet greens are in the same botanical family as spinach and chard. Key nutrients in beet greens include fat-soluble vitamins A and K, as well as water-soluble vitamin C and vitamin B2. 

Beets are an excellent source of Copper, Fiber, and Folate. Minerals in beet greens include Iron (32% of the RDA), Magnesium, Manganese, Potassium, and Phosphorous. 

Beet greens are an excellent source of calcium and provide 25% of the recommended daily amount (98 milligrams per serving) of magnesium. Beet greens have a higher nutritional score than mustard greens and turnip greens, in that beet greens contain both calcium and magnesium and the other two don’t contain magnesium.

The root part of the beets, whether it's red-violet or orange-yellow contains powerful nutrient compounds or Betalains. These substances function both as antioxidant and anti-inflammatory agents, ones that help prevent heart disease and stroke. 

Beets also work to support liver health, detoxification, immune function, bone health, and blood sugar balance. Read this information if you are diabetic. Then check with your health care provider and review whether Beets are a Good Food Choice for You.

Beets help protect against heart disease, birth defects, inflammation, and oxidative damage. Read this from Dr. Andrew Weil at Stumped by Oxidative Stress?

Beet root is an outstanding source of a key carotenoid, Lutein. Lutein plays an especially important role in eye health, including the health of the retina.

For those who are concerned with high blood pressure, a report of a meta-analysis of 16 trials published in The Journal of Nutrition in 2013 shows that drinking one glass of raw beet root juice a day is enough to significantly reduce blood pressure in patients with high blood pressure, even when drugs had little effect. Reduce Blood Pressure Naturally. 

If you don't know how to juice veggies, see this YouTube Video, "How to Lower Blood Pressure by Juicing Apple, Beets, and Carrot." Fresh beet juice is prepared and sold in some specialty markets and displayed in the refrigerated case of others. Juice bars are springing up all over, because of the increased awareness and demand for fresh squeezed veggie and fruit juices.

Beets are at the forefront of research for cancer prevention and cure. See this article from the National Institute of Health (NIH) for info about Beetroots and disease prevention and heart health.

How to Prepare Beet Root, Stalk, and

 Greens

Beets are incredibly versatile, and easy to prepare. Slip on rubber gloves and an apron before you begin to avoid staining your hands or clothing. Use a vegetable scrub brush to scrub the peel well. No need to remove the peel. It's the most nutrient dense area. Use a paring knife to separate the greens from the stalk and root, but do not discard. Any beet juice that remains on your cutting board can be easily removed by running utensils under cold water and washing. If you prefer, apply lemon juice before washing. Do the same with your hands.

Picture Shows Beets from Bottom to Top

beet root, beet stalk (stem) and beet leaves

The greens and stalk can be sautéed as you would spinach, chard, or kale. Add a drop of olive oil to your fry pan. Chop up small chunks of stem (stalk) and cook for 2 minutes until they soften. If oil has been absorbed add a few drops of water or liquid amino's (or low sodium soy sauce) to pan. Then continue cooking fresh beet greens in a matter or 2 or 3 minutes more. 

Eating beets is economical and environmentally savvy. Using the whole beet plant in various ways limits the amount of food you waste and reduces garbage dumped in the landfill. Any scraps that remain can be put into your compost pile.

Note: I always eat organic beet roots and beet greens, because organic means it isn’t genetically modified or sprayed with toxic chemicals. It also isn’t grown in soil that contains chemical fertilizers.

Chop, dice, shred, or grate raw beets and add them to your favorite salad mix. Some mixed greens already contain baby beet greens, so you're way ahead of the game. Beets taste especially good when you sprinkle on fresh herbs like dill. Bring out beets' natural goodness by sprinkling on lemon or orange juice as well.

Ingredients are All Organic: Romaine, Beets, Red Pepper, Snap Peas, Carrots
with Creamy Bean Herb Dressing

I'm delighted Angela Thompson at Veganangela.com gave me the go-ahead to share a link to her recipe for Vegan Borscht (beet root soup). The Photo is from her too.

Serve this Soup Hot or Cold. It's So Good!

Beet roots can also be roasted, pickled, boiled, or steamed. No matter how you cook them, keep cooking time to 15 minutes or less to retain as many nutrients as possible.

My best tip is to eat beets and beet greens often. BEETS ARE TOPS!

Please comment below. Perhaps you'll answer one of my questions I pose below.

Are you a beet expert or novice? Explain.

What amazing health benefit from eating beet root and beet greens pleases you the most? 

Did you learn anything that was new by reading this post? Please explain.

Don't know about you, but I'm glad a veggie I LOVE is so healthy. 

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