Five scientifically sound food choices for regulating mood and aiding in happy weight loss.
The Power of Food
Emotions play a crucial role in diet, and similarly, food plays a vital role in regulating mood. Besides the behavioral interventions mentioned earlier, we can also reduce stress by eating foods that make us happy.
1. Deep-sea fish. Deep-sea fish like salmon are rich in essential fatty acids beneficial for health and weight loss—omega-3 fatty acids (DHA and EPA). DHA and EPA help lower cortisol levels, helping to alleviate negative emotions. As early as 2011, a study found that increasing omega-3 fatty acid intake reduced anxiety by 20% in subjects.
2. Fermented foods rich in beneficial bacteria. Fermented foods not only improve gut health but also help regulate mood. This is because fermented foods promote the growth of beneficial bacteria in the gut, thereby increasing serotonin levels, which regulate stress, mood, and appetite. In fact, up to 90% of serotonin in the body is produced by beneficial bacteria in the gut. Furthermore, beneficial bacteria also maintain brain health and reduce depression.
3. Black tea and matcha. Compared to other caffeinated drinks, black tea is better at lowering cortisol levels.
4. Matcha contains catechins that help control appetite and prevent overeating due to emotional factors.
5. Berries. Berries such as strawberries, blueberries, blackberries, and raspberries contain various antioxidants and polyphenols, which are very helpful in reducing oxidative stress and inflammation in the body. Inflammation is also one of the factors that contribute to emotional stress. A 2018 study published in the academic journal 《Molecular》 stated that increasing the intake of foods rich in anthocyanins, such as blueberries, in daily life can reduce the risk of depression by 39%.
6. Chocolate and nuts. These types of foods can also help regulate mood and reduce stress in many ways.
These foods, which are beneficial for creating a good mood, are also helpful for weight loss and have a positive impact on health.
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