Looking for some mood lifting recipes? You got it 😊!
And let’s begin with a mood lifting recipe for what some people call the most important meal of the day…
That’s right..
Let’s do breakfast!
Let’s do breakfast because breakfast is your first opportunity on any given day to raise a fork (or spoon:) to better mental health.
You can raise a spoon to good mental health by eating a nutritious breakfast.
And here’s one of my favorite mood lifting recipes… Let’s do breakfast!
I don’t know about you, but I really need grab-and-go breakfasts. So, I like to whip up a couple different morning meals on Sundays that will carry me through the week. This recipe is perfect for that!
And without further ado.. Voila!
Seedy grain and berry bake is full of vitamins, minerals, omega threes , and amino acids that support good mental health.
Seedy Grain & Berry Bake
Here’s a short list of ingredients for this mood lifting recipe. And you’ll find a list of
Ingredients (*with list of nutrients each ingredient provides for good mental health)
2 large, ripe 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)
1 cup of quinoa – rinsed, drained and uncooked (B1, B2, B3, B6, B7 or Biotin, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Tryptophan, Tyrosine)
2 tbsp chia seeds (B1, B2, B3, B7 or Biotin, B9 or Folate, Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan)
2 cups almond milk (*Vitamin D, Calcium, Potassium) or low-fat milk (B1, B2, B3, B6, B7 or Biotin, B12, Vitamin D, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s, Tryptophan, Tyrosine)
2 tsp cinnamon
2 tsp vanilla
2 tbsp maple syrup
1.5 cups fresh berries – including strawberries, diced and sliced however you like (Vitamin C, Calcium, Magnesium, Iron, Potassium, Zinc, Manganese, Omega 3s)
Step-by-Step
- Preheat oven to 375 degrees
- Use a fork to mash up bananas in a large baking dish
- Add all other ingredients (aside from the berries) to the baking dish
- Whisk until ingredients are combined
- Add berries and spread them evenly throughout the mixture of ingredients
- Place dish in oven and bake for 60 minutes or until the quinoa is fully cooked
- Decorate with your favorite toppings like yogurt, nuts, seeds, jam, or more berries
- Savor and enjoy
- Raise a glass of water or natural juice to better mental health!
And just in case you’re wondering (and maybe a little skeptical about) how exactly breakfast 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 represent 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.
And you may as well start filling yourself with these foods good for mental health at the first meal of the day.
So, let’s talk about breakfast! 😊
3 Reasons Why Breakfast Is Important for Better Mental Health
A nutritious breakfast can fend off symptoms of depression and anxiety in several ways.
First, a good solid meal early in the day helps balance your blood sugar. Why does that matter? Because unbalanced blood sugar wreaks havoc in your body. And physical health affects mental health.
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.
Second, a healthy breakfast can fuel your brain with nutrients found in the foods good for mental health. Again, some of thesevitamins and minerals include B12, Folate, Vitamin C, Magnesium, and Zinc – among others.
And finally, a balanced breakfast includes foods with protein, which is a precursor to amino acids that boost the production of serotonin and norepinephrine – two neurotransmitters essential for good mental health.
A balanced breakfast can help boost the brain’s production of serotonin and norepinephrine – two neurotransmitters necessary for good mental health.
