Looking for some mood lifting recipes? You got it 😊!
In this one, let’s talk about a mood lifting recipe for that always important meal that wraps up each day.
Yep, that’s right..
Let’s do dinner!
Let’s do dinner because it’s your last opportunity on any given day to raise a fork (or spoon:) to better mental health.
[Caption] You can raise a fork to good mental health by eating a nutritious lunch.
And here’s one of my favorite mood lifting recipes…
Personally, I like to keep things simple for the third meal of the day. Proteins and veggies 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 cutting up veggies and making salad dressings.
But I digress. And without further ado.. Voila!
One of my grade-A go-to mood lifting recipes for dinner:
[Caption] Sesame salmon bowls are full of vitamins, minerals, omega threes, and amino acids that support good mental health.
Serotonin-Boosting Sesame Salmon Bowl
Here’s a short list of ingredients for this mood lifting recipe.
Ingredients (*with list of nutrients each ingredient provides for good mental health)
Salmon
1 lb. of salmon with skin removed and cut into inch-sized cubes ((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)
½ tsp garlic powder
¼ tsp ground ginger
Kosher salt, to taste
Freshly ground pepper, to taste
Sauce
¼ C tamari
3 tbsp honey
1 tsp sesame oil
1 tsp hot sauce
1 tsp rice wine vinegar
Trimmings
brown rice (B1, B2, B3, B6, B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
avocado (B2, B3, B6, B9 or Folate, Vitamin C, Magnesium, Potassium, Manganese, Omega 3s)
shelled edamame (B2, B3, B6, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
sliced cucumber (B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese)
shredded carrots (B1, B2, B3, B6, B7 or Biotin, B9 or Folate, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese), and sesame seeds.
Step-by-Step
- Combine garlic powder, ginger, kosher salt, and pepper in a bowl
- Place cubes of salmon in the bowl and lightly toss to cover all pieces with the seasoning
- In another bowl, combine tamari, honey, sesame oil, hot sauce, and rice wine vinegar
- Put the seasoned salmon cubes in the sauce mixture
- Place bowl with salmon and sauce in the refrigerator
- Allow to marinade for about 20 minutes
- Cook salmon cubes in the air fryer at 390 degrees for about 7 minutes – shaking about halfway through
- Serve over brown rice
- Top with sliced avocado, shelled edamame, sliced cucumber, shredded carrots, and sesame seeds.
- Raise a fork to better mental health!
And just in case you’re wondering (and maybe a little skeptical about) how exactly dinner 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.
[Caption] 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.
[Caption] 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.
[Caption] 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)
[Caption] 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)
[Caption] 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)
[Caption] 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)
[Caption] 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)
[Caption] 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)
[Caption] 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)
[Caption] 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)
[Caption] 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)
[Caption] 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 later in the day meal that’s always had some stature 😊
So yep, you guessed it. Let’s talk about dinner!
4 Reasons Why Dinner Is Important for Better Mental Health
A nutritious dinner can fend off symptoms of depression and anxiety in several ways.
First, eating a light dinner before 7 p.m. can help regulate your circadian rhythmsand, therefore, set you up for better sleep. If you skip, you may confuse your body, throw off your natural rhythms, and sabotage your quest for better zzzz’s. But again, it’s important to eat a light dinner in the early evening whenever possible. Eating too much too late in the day can also mess up your circadian rhythms and throw off your blood sugar as well.
Second, skipping dinner can rev up your appetite later in the evening and lead to late-night snacking. Again, too much food – especially processed food – too late in the day can mess with your blood sugar. And 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?
Additionally, eating too close to bed time can cause acid reflux during the night. This reflux can interrupt your sleep. And good quality sleep is essential for good mental health.
Third, a healthy dinner 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 dinner 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.
[Caption] A balanced dinner can help boost the brain’s production of serotonin and norepinephrine – two neurotransmitters necessary for good mental health.
To learn more about how nutrition affects mental health, please visit annedeleeuw.com 😊
