The following is a guest post by Miodrag from Miosuperhealth.

Sometimes we have the feeling that only food can make us feel better. You’re not wrong! It’s proven that food has a big influence on our emotions. What you eat and how much you eat can have a big impact on your mood.

If you feel depressed or tired it’s often because you lack the right nutrients. Here are some rules to fight food related depression and a diet which may assist in boosting your mood:

Reduce Caffeine and Sugar

Caffeine and sugar help to increase your energy level, but only in the short term. Once their effect wears off, you lose your energy and feel more exhausted than before. Many people experience an improved mood when their sugar and caffeine intake is reduced [1].

Get enough amino acids

Another factor is the lack of omega-3 fatty acids. A shortage of these acids make you more vulnerable to depression and mood swings. So be prepared to include enough fish and other vital sources of omega-3 in your food. Some examples of foods rich in amino acids are spinach, walnuts, soybeans and seafood [2].

Eat some carbs

It’s proven that carbohydrates increase serotonin. Serotonin plays a vital role in balancing mood and preventing depression. But be aware! Don’t choose simple carbs like chocolate bars, cookies and cakes. Fruits, vegetables or complex carbs like whole grains provide you with plenty fiber and healthy carbs [3].

Try Vitamin B

Numerous studies have found a link between a lack of Vitamin B and depression. A mediterranean diet full of green vegetables, fruits, nuts and fish increases your Vitamin B and therefore aids in fighting depression [4].

Eat more selenium

Studies have proven a connection between poor moods and a lack of selenium. It’s pretty easy to reach the required amount of 55 micrograms per day. You can try incorporating beans, lean meat, nuts, seeds, whole grains and seafood in your diet to make sure you reach the recommended amount [5].

You may need more iron

Every fifth woman suffers from iron deficiency. A lack of iron can lead to anemia, a condition where you have an insufficient number of red blood cells. Anemia has similar symptoms as depression. Red meat, fish, spinach and nuts are fantastic sources of iron [6].

Drink lots of of water

Dehydration decreases serotonin production, therefore leading to a higher risk of depression. The average person should drink at least 2 liters water per day, but generally more is always better when it comes to water, especially when you work out or have a stressful job [7].

I am sure you’re starting to see a pattern here. A diet without the right amount of nutrients will lead to performance decreases in your workout, job, private life and your mental health. It’s essential that you follow these simple guidelines or “rules” as outlined in this post...

It shouldn’t take longer than one day and you already will start to feel more energized, motivated and happier. Here is a summary of the “rules” so to speak:

Do:

• Eat yogurt, oatmeal and fruits as breakfast (instead of a cinnamon roll).
• Drink plenty of water or other healthy fluids like tea.
• Eat fish, walnuts, spinach, soybeans for enough omega-3 fatty acids.
• Take fruits as a snack.

Don't:

• Drink more than one cup of coffee per day.
• Eat cookies and sugar-rich foods as your energy sources.

Sources:

[1] https://www.ncbi.nlm.nih.gov/pubmed/665843

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248201/

[3] http://ajcn.nutrition.org/content/early/2015/06/24/ajcn.114.103846.abstract

[4] https://www.ncbi.nlm.nih.gov/pubmed/15671130

[5] https://www.ncbi.nlm.nih.gov/pubmed/1873372

[6] http://journals.tbzmed.ac.ir/JARCM/Manuscript/JARCM-3-219.pdf

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984246/

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