Looking for some mood lifting recipes? You got it 😊!
In this one, let’s talk about a mood lifting recipe for what some nutrition experts now consider the most important meal of the day.
Yep that’s right.. move over breakfast! And make some space for that pick-me-up, energy-replenishing mid-day meal…
Let’s do lunch!
Let’s do lunch because it’s your second opportunity on any given day to raise a fork (or spoon:) to better mental health.
You can raise a fork to good mental health by eating a nutritious lunch.
And just in case you’re wondering (and maybe a little skeptical about) how exactly lunch can work wonders for your mental health? Well, allow me to explain..
You really can choose foods for good mental health
That’s right! Your diet plays a starring role in preventing, developing, and alleviating symptoms of depression and anxiety. And eating nutritious food is one of the best ways to better your mental health.
That’s because the food we eat affects every cell in the physical body. So then, our diet impacts our brain’s health, because the brain is full of cells. And our brain’s health is the biggest factor in both the development and healing of – you guessed it – depression and anxiety.
The foods you eat affect your brain’s health. And a healthy brain helps prevent and heal symptoms of depression and anxiety.
Foods good for mental health hold the symptoms of depression and anxiety at bay. Whereas those not-so-good foods for mental health only aggravate those symptoms.
And, here’s the thing.. most of us aren’t usually chowing on foods good for mental health. Nope. We’re feasting on those Standard American Diet (SAD!) foods devoid of the nutrients our brains need to fend off symptoms of depression and anxiety.
But why is the SAD ☹diet so deficient of the nutrients found in foods good for mental health?
So yes, common foods in the SAD diet lack the vitamins, minerals, essential fatty acids, and amino acids that our bodies and minds need to thrive. That’s because food processing strips these foods of the nutrients we need.
The Standard American Diet – aka the SAD diet – fails to provide the vitamins, minerals, healthy fats, and proteins that our bodies and brains need to thrive.
These foods also contain nutrients and additives that may actually harm our physical and mental health. So essentially, we’re filling ourselves with ultra-processed foods devoid of vital nutrients and full of sugar and unhealthy fats. These are not foods good for mental health or physical health.
And this SAD ☹diet is making us sick!
What foods are good for mental health?
The short answer for this one.. unprocessed whole foods. Because these nutrient dense foods contain the vitamins, minerals, fats, and amino acids that nourish the brain. And again, a healthy brain is a must for good mental health.
More specifically, you should eat foods full of:
- B Vitamins
- Vitamin C
- Vitamin D
- Calcium
- Magnesium
- Iron
- Manganese
- Zinc
- Potassium
- Omega 3 Fatty Acids,
- Amino Acids such as Tryptophan and Tyrosine
Which foods are full of these nutrients?
Here’s a short list of foods good for mental health, including the specific vitamins, minerals, and macronutrients each food contains that help prevent and alleviate symptoms of depression and anxiety.
These foods are sources of nutrients for good mental health.
Foods good for mental health include:
Poultry & Meats
Chicken (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Turkey (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Beef (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Chicken is full of vitamins, minerals, and amino acids that support good mental health.
Fish & Seafood
Salmon (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin C, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
White fish (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Tuna (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin C, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Oysters (Bi, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin C, Vitamin D, Calcium, Magnesium, Iron, Potassium, Manganese, Zinc, Omega 3s, Tryptophan, Tyrosine)
Shrimp (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Salmon is full of vitamins, minerals, healthy fats, and amino acids that support good mental health.
Dairy
Milk (B1, B2, B3, B6, B7 or Biotin, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Cheese (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s [in some cheeses, especially those from grass-fed cows], Tryptophan, Tyrosine)
Feta Cheese (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s [in some cheeses, especially those from grass-fed cows], Tryptophan, Tyrosine)
Yogurt (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin C, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Kefir (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin C, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s [especially from grass-fed cows], Tryptophan, Tyrosine)
Cottage Cheese (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s [especially from grass-fed cows], Tryptophan, Tyrosine)
Eggs (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Milk and other dairy products are full of vitamins, minerals, healthy fats, and proteins that support good mental health.
Nuts, Legumes, & Seeds
Almonds (B1, B2, B3, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Tryptophan, Tyrosine)
Cashews (B1, B2, B3, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Pecans (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Hazelnuts (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Macadamia Nuts (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s)
Brazil Nuts (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Omega 3s, Tryptophan, Tyrosine)
Pistachios (B1, B2, B3, Vitamin B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Walnuts (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
Peanuts (B1, B2, B3, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s [trace amounts] Tryptophan, Tyrosine)
Peanut Butter (B1, B2, B3, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s [trace amounts] Tryptophan, Tyrosine)
Sunflower Seeds (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Pumpkin Seeds (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
Flaxseed (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Chia Seeds (B1, B2, B3, B7 or Biotin, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
Almonds are full of vitamins, minerals, and proteins that support good mental health.
Beans (subset of veggies)
Lentils (B1, B6, B7 or Biotin, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
Chickpeas or Garbanzo Beans (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan)
Tofu (B1, B2, B3, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Soybeans (B1, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Manganese, Omega 3s, Tryptophan, Tyrosine)
Edamame (B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
Black beans (B1, B2, B3, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan)
White beans (B2, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan)
Red kidney beans (B1, B2, B3, B6, B9 or Folate, Vitamin C, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
White beans are full of vitamins, minerals, and amino acids that support good mental health.
Vegetables
Asparagus (B1, B2, B9 or Folate, Vitamin C, Potassium)
Broccoli (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Zinc, Manganese, Tryptophan, Tyrosine)
Brussels Sprouts (Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s)
Carrots (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Cauliflower (B7 or Biotin, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan)
Peas (B1, B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Cucumbers (B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Lima Beans (B1, B6, Vitamin C, Magnesium, Iron, Potassium, Manganese, Tryptophan, Tyrosine)
Mushrooms (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Tryptophan, Tyrosine)
Red Peppers and Green Peppers (B2, B3, B6, B7 or Biotin, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Green Beans (B1, B3, B6, Calcium, Magnesium, Iron, Zinc, Manganese)
Tomatoes (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Vitamin C Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Spinach (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Kale (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Bok Choy (Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan)
Beets (B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Squash (B1, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc Manganese)
Potatoes (B1, B3, B6, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Sweet Potatoes (B1, B3, B6, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Spinach is full of vitamins, minerals, omega 3s, and amino acids that support good mental health.
Fruits
Bananas (Vitamin B1 or Thiamine, Vitamin B2 or Riboflavin, Vitamin B3 or Niacin, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
Oranges (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Cantaloupe and other melon (B1, B2, B3, B6, B9 or Folate, Vitamin C, GABA, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Strawberries (Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s)
Pineapple (B1, B3, B6, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Raisins (aka dried grapes) (B6, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Dried Apricots (Vitamin C, Calcium, Magnesium, Iron, Potassium)
Figs (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Olives (Calcium, Magnesium, Potassium, Zinc, Manganese, Omega 3s)
Avocado (B2, B3, B6, B9 or Folate, Vitamin C, Magnesium, Potassium, Manganese, Omega 3s)
Avocado is full of vitamins, minerals, and health fats that support good mental health.
Grains
Whole grain breads (B6, B7 or Biotin, Calcium, Magnesium, Iron, Zinc, Tryptophan, Tyrosine)
Oatmeal or Rolled Oats (B1, B3, B6, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Brown rice (B1, B2, B3, B6, B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Quiona (B1, B2, B3, B6, B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
Quinoa is full of vitamins, minerals, and amino acids that support good mental health.
Other 😊
Dark Chocolate (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, B12, Vitamin D2, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
Dark chocolate is full of vitamins, minerals, healthy fat, and amino acids that support good mental health.
Wide variety, eh? With just a little planning, you can fit a number of these foods good for mental health into your daily meals and snacks – including that mid-day meal that’s gaining some stature 😊
So yep, you guessed it. Let’s talk about lunch!
6 Reasons Why Lunch Is Important for Better Mental Health
A nutritious lunch can fend off symptoms of depression and anxiety in several ways.
First, a midday meal break helps regulate stress. Turns out, you need a break during the day to relax and recharge. These breaks also improve work performance. Anyone who works non-stop will eventually suffer from the effects of prolonged stress – otherwise known as burnout. And this continuous stress plays a significant role in the development of depression and anxiety. Stress also triggers fluctuations in blood sugar balance. And balanced blood sugar is essential for preventing and healing symptoms of depression and anxiety. So, needless to say, it’s good to know how to balance blood sugar.
Second, a full meal at lunchtime can help regulate your circadian rhythms and therefore set you up for better sleep. If you settle for a quick snack to replace a proper lunch, you may confuse your body, throw off your natural rhythms, and sabotage your quest for better zzzz’s.
Additionally, skipping lunch can rev up your appetite later, causing you to overeat and choose foods with poor nutritional value.
Furthermore, eating lunch helps stabilize your blood sugar. And again, balanced blood sugar is essential for regulating mood and fighting off symptoms of depression and anxiety. In fact, some symptoms of poor glycemic regulation or unbalanced blood sugar include irritability and excessive worry. Hmm.. Kind of sounds like some of the same symptoms of depression and anxiety, doesn’t it? Lunch is the perfect opportunity to eat certain foods that balance blood sugar.
And then, a healthy lunch can fuel your brain with nutrients found in these foods good for mental health. Again, some of thesevitamins and minerals include B12, Folate, Vitamin C, Magnesium, and Zinc – among others.
Lastly and more specifically, a balanced lunch includes foods with protein and omega 3 fatty acids, which are essential macronutrients in foods good for good mental health. Protein is a precursor to amino acids that boost the production of serotonin and norepinephrine – two neurotransmitters essential for good mental health. And research has linked omega 3 fatty acid consumption to lower rates of depression and improved symptoms of depression and anxiety.
A balanced lunch can help boost the brain’s production of serotonin and norepinephrine – two neurotransmitters necessary for good mental health.
So, with all that said, here’s one of my favorite mood lifting recipes… Let’s do lunch!
Personally, I like to keep things simple for the second meal of the day (and the first.. and the third). Soups, salads, sandwiches, and leftovers really speak to me 😊
And I try to plan ahead and get the prepping and chopping out of the way on Sunday whenever possible. This may include making soups and salad dressings.
And so, without further ado.. Voila!
One of my grade-A go-to mood lifting recipes for lunch:
Avocado Tomato Salad is full of vitamins, minerals, omegas, and amino acids that support good mental health – a perfect lunch!
Avocado Tomato Salad
Here’s a short list of ingredients for this mood lifting recipe.
Salad Ingredients (*with list of nutrients each ingredient provides for good mental health)
3 cups cooked quinoa (B1, B2, B3, B6, B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
1 avocado – cubed (B2, B3, B6, B9 or Folate, Vitamin C, Magnesium, Potassium, Manganese, Omega 3s)
3 cups kale – destemmed (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
1.5 cups chopped or shredded carrots (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
1 can chickpeas (15 oz.), drained and rinsed, (B1, B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan)
.5 cup fresh parsley, destemmed
.25 cup sundried tomatoes, sliced and diced to your taste (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Vitamin C Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
Salad Dressing Ingredients
.25 cup red wine vinegar
2 tsp Dijon mustard
1 large garlic clove, minced
.25 cup extra virgin olive oil (evoo)
.25 tsp fine sea salt
1 tsp pure maple syrup
freshly ground pepper
Step-by-Step
- Prepare quinoa according to package directions
- Remove rind or skin and seed from avocado then cut into cubes
- Chop and destem kale
- Chop or shred carrots
- Drain and rinse chickpeas
- Destem parsley
- Slice and dice sundried tomatoes
- Mix all ingredients except for avocado together in a large salad bowl
- Mix all salad dressing ingredients together
- Place avocado cubes on top of the salad
- Drizzle salad dressing over salad
- Savor and enjoy
- Raise a glass of water to better mental health
