Looking for some mood lifting recipes? You got it 😊!
In this one, let’s talk about a mood lifting recipe for that pick-me-up special treat that we all need every now and again.
Yep, that’s right…
Let’s do dessert!
Let’s do dessert because it’s yet another opportunity on any given day to raise a fork (or spoon:) to better mental health.
So, with that said, here’s one of my favorite mood lifting recipes… Let’s do dessert!
One of my grade-A go-to mood lifting recipes for dessert:
Make-Me-Happy Chocolate Mousse
Here’s a short list of ingredients for this mood lifting recipe.
Ingredients (*with list of nutrients each ingredient provides for good mental health)
2 Cups 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)
4 to 6 tsp unsweetened cocoa powder (Folate, Calcium, Magnesium, Iron, Potassium, Zinc)
4 to 6 tsp maple syrup
1 tsp vanilla extract
4 tsp chocolate protein powder (Tryptophan, Tyrosine)
Step-by-Step
- Place ingredients in a blender
- Blend until smooth and creamy
- Divide evenly into 4 glass jars
- Refrigerate for at least one hour
- Top with your berries of choice
- Savor and enjoy
- Raise a glass of milk to better mental health!
And just in case you’re wondering (and maybe a little skeptical about) how exactly dessert 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 improve 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.
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.
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.
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)
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)
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)
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)
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)
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)
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)
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)
Wide variety, eh? With just a little planning, you can fit a number of these foods good for mental health into your meals, snacks, and desserts.
That’s right. You now have permission to indulge in dessert from time to time. It’s required for good mental health.
So, with that said… Let’s talk about dessert!
3 Reasons Why Dessert Is Good for Mental Health
A nutritious dessert can fend off symptoms of depression and anxiety in a couple of ways.
First, a well-chosen dessert can fuel your brain with the nutrients found in foods good for mental health. Again, some of thesevitamins and minerals include B12, Folate, Vitamin C, Calcium, Magnesium, and Zinc – among others.
Second, high carb foods like dessert stimulate the release of serotonin – that happiness hormone that goes a long way for improving mental health.
Third, you’re more likely to crave unhealthy processed foods if you never allow yourself to have a relatively healthy dessert from time to time. And processed foods full of refined sugars, salt, and unhealthy fats can take a toll on your mental health.
Finally, the thought of never having a sweet treat… now that’s depressing 😊
To learn more about how nutrition affects mental health, please visit annedeleeuw.com 😊
