The sensation is familiar: you’re feeling a bit agitated. Distracted. drowsy. I’m anxious. It’s not mealtime, yet you can’t concentrate quite yet. What is useful? Not just any snack, though. Even though snacking is commonly seen negatively, some foods are nutrient-dense and can help control mood, promote brain function, and provide you with the consistent energy you need to feel better quickly. Bonus: Hunger, a phenomena that has been scientifically proven to be associated with increased irritation, tension, and decreased enjoyment, can be avoided with the correct snack. Keep these five cheerful snacks on hand for those moments when you need a quick lift.
Fruits and Vegetable
Fruits and vegetables can improve your mood in addition to supporting immunity and digestion, as we already know. Consuming more fruits and vegetables is linked to higher levels of pleasure and life satisfaction as well as a lower risk of anxiety and depression, according to a major systematic review. Berries, in particular, are particularly noteworthy.
According to one study, “shortly after eating blueberries, both children and adults reported feeling happier,” Zenker said. Blueberries include anthocyanins, which are good for the body and brain because they reduce inflammation. In the same way, bananas are another simple choice. Add more protein, lipids, and fibre by topping with peanut butter or serving with toast. According to Zenker, “serotonin, dopamine, and GABA,” which are vital neurotransmitters that regulate mood, are produced by the body with the aid of vitamin B6, which is found in bananas.
Popcorn with Nutritional Yeast
Popcorn is perfect when you’re craving something crunchy. However, try using nutritional yeast in place of butter. In addition to adding a cheesy, nutty flavour, this deactivated yeast has significant nutritional advantages.
According to Zenker, nutritional yeast is typically enriched with vitamin B12. “Depressive symptoms, brain fog, mental exhaustion, and cognitive decline are linked to low B12 status.” In the meanwhile, popcorn provides complex carbohydrates, fibre, and B vitamins to assist maintain stable blood sugar levels and consistent energy.
Dark Chocolate
Officially, you are allowed to keep the chocolate on hand. A 2022 research of healthy adults aged 20 to 30 found that daily use of dark chocolate enhanced mood, particularly reducing stress and anxiety. The study was issued in The Journal of Nutritional Biochemistry. The key? Aim for 85% cocoa or more since it has more polyphenols, which are potent antioxidant plant chemicals.
“Flavonoids, which are antioxidants that help reduce inflammation, are abundant in dark chocolate,” says registered dietitian Avery Zenker, RD. Along with stimulants like theobromine and caffeine, it is also a source of fibre, iron, and magnesium. Translation: It’s delicious and has been shown to improve your mood by science.
Greek Yogurt with Toppings
Rich in protein, Greek yoghurt is a vegetarian-friendly snack that goes well with a range of toppings, including granola, berries, sliced walnuts or almonds, flax or chia seeds, and even pumpkin seeds for a little crunch. “Pumpkin seeds contain magnesium, zinc, protein, iron, fibre, and tryptophan, a precursor to serotonin, all of which are involved in mood regulation,” Zenker explains.
Edamame with Salt
One of my particular favourites is edamame, and just the act of removing the beans from their shell is really pleasant. According to Zenker, “the edamame’s protein and fibre help support satiety and stable energy levels, which helps prevent fatigue.” Additionally, edamame provides iron, magnesium, folate, and tryptophan. It’s not even necessary to forgo salt: Zenker states that “Sodium supports healthy hydration and fluid balance,” both of which are critical for mental clarity.
Conclusion
Whether you’re on the go, in between meals, or simply need a fast mood boost, these five cheerful snacks can have a significant impact on your physical and emotional well-being. “These five cheerful snacks have a lot of fibre, protein, and good fats,” Zenker explains. “Low levels of refined carbohydrates, added sugar, and ultra-processed foods have been associated with lower mood outcomes.” What’s the best? Your favourites can be rotated and mixed to fit your mood and taste preferences.
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