Dubai: In the summer heat, maintaining a positive mood can be challenging.
Seasonal changes, dehydration, and disrupted sleep patterns can all take a toll on your mental well-being. But did you know that certain foods can help uplift your spirits?
Nutritionists reveal that foods rich in antioxidants, omega-3 fatty acids, vitamins, and minerals play a crucial role in brain health and mood regulation. Incorporating these foods into your summer diet can help stabilize your mood, reduce stress, and improve overall health.
Berries
Berries are packed with antioxidants, particularly flavonoids, which reduce inflammation and oxidative stress, both linked to depression. Enjoy a bowl of fresh berries for breakfast, or add them to yogurt, oatmeal, or smoothies for a tasty and healthy boost.
Dark chocolate
Containing compounds like flavonoids, caffeine, and theobromine, dark chocolate can enhance your mood by increasing blood flow to the brain and releasing endorphins. Aim for a small piece (1-2 ounces) of dark chocolate (at least 70% cocoa) daily. You can also mix dark chocolate chips into your trail mix or yogurt.
Fatty fish
Rich in omega-3 fatty acids, fatty fish are essential for brain health and can alleviate symptoms of depression. Try grilling or baking a serving of fatty fish, such as salmon or mackerel, twice a week. Incorporate canned sardines into salads or whole grain crackers for a quick and nutritious addition to your diet.
Nuts and seeds
Nuts and seeds are loaded with omega-3 fatty acids, magnesium, and tryptophan, which help control brain function and mood. Snack on a handful of nuts or a mix of nuts and seeds for a quick energy and mood boost.
Leafy greens
High in folate, a B vitamin that aids in the production of serotonin, leafy greens are excellent for mood regulation. Prepare fresh salads with a variety of leafy greens to enjoy their benefits this summer.
Fermented food
Rich in probiotics, fermented foods support a healthy gut microbiome, which is crucial for producing neurotransmitters like serotonin. Incorporate them into your diet with daily servings of yogurt or other fermented options.
Citrus fruits
Loaded with vitamin C, citrus fruits can reduce stress and improve mood by lowering cortisol levels. Enjoy oranges or grapefruits as a snack, add lemon juice to water, or use lemon slices in salads to refresh your mood and body.
Expert opinion
Nutritionist Dr Shazeen while talking to TravelsDubai.com emphasszed how important it is to eat well, especially during the summer, considering the ongoing heatwaves worldwide.
She added: “Hot weather can affect both your body and mind. Eating foods rich in antioxidants, omega-3 fatty acids, and vitamins can really boost your mood and energy, These nutrients help fight the effects of heat and keep your brain working well. Staying hydrated and making smart food choices can keep you feeling good all summer."