Mood Boosting Foods

The saying “you are what you eat” may have some merit when it comes to your mood. Many people fail to realize that a majority of the chemicals that regulate our moods actually come from the nutrients in the food we eat.
有句話怎么說來著，“吃什么可以決定心情“，要想改善心情，食物可以幫大忙。很多人都沒有意識到我們食物中富含很多營養(yǎng)化學(xué)物質(zhì)，這些都對提升心情有好處哦。

If your mood is not what you'd like it to be, stock up on foods that will give you a much-needed boost.
如果心情不是很好，那就吃點(diǎn)會讓你開心的食物來個好心情大爆發(fā)吧！

Cold Water Fish

Cold Water Fish
冷水性魚類

A deficit in omega-3 fatty acids can reduce the efficiency or movement of neurotransmitters such as serotonin, which can throw your mood off balance.
缺乏ω-3脂肪酸會降低諸如神經(jīng)遞質(zhì)5-羥色胺的分泌，這將會使情緒失衡。

Cold water fish like salmon, tuna or sardines can put you back on track and offer an easy snacking source to boost your mood and satisfy your appetite.
像大馬哈魚、金槍魚以及沙丁魚這類的冷水性魚類可以讓你回到正軌，可當(dāng)零食來吃，既能改善心情，還能大飽口福哦。

Nuts

Nuts
堅果

Nuts are another great source of omega-3 fatty acids. This option works especially well for vegetarians.
堅果也是富含ω- 3脂肪酸的食物之一。這可是素食主義者的最好選擇哦。

Spruce up oatmeal with a variety of walnuts, pecans and almonds or experience the mood-boosting benefits of nuts with a peanut butter snack bar when you’re in a rush and a little flustered.
在燕麥里加點(diǎn)核桃、胡桃和杏仁，或是在忙碌疲憊時吃根花生醬能量棒享受一下堅果帶來的好心情吧。

Spinach

Spinach
菠菜

Adding folic acid to your diet can increase the serotonin levels in your brain and calm your mood at the same time. Cooked spinach is a good source of folic acid.
在飲食中添加點(diǎn)葉酸可以提高大腦中血清素水平，同時能放松心情，而煮熟的菠菜里富含葉酸。

When your mood is low, fix yourself a salad of spinach, lima beans and chopped root vegetables to boost your spirits and your folate intake.
情緒低落時，不如吃個菠菜、青豆和切碎的蔬菜根沙拉吧，這樣可以改善心情，同時保證葉酸攝入哦。

Whole Grains

Whole Grains
全谷類

Get a daily dose of selenium by incorporating more whole grains into your diet. A lack of selenium can make you anxious, irritable, hostile and depressed.
飲食里加點(diǎn)粗糧能補(bǔ)充每日所需的硒，缺硒會讓你焦慮易怒，敵對且壓抑。

Opt for whole-grain breads and cereals to start your day off on the right foot and in the best state of mind.
選擇全谷類面包或谷類能保證你每天心情舒暢哦。

High-Protein Foods

High-Protein Foods
高蛋白食物

Fill your daily diet with high-protein foods such as oats, bananas, dried dates and low-fat dairy products to jump start your new attitude. These snacking sources provide the best sources for tryptophan.
每日餐飲中加入燕麥、香蕉、干棗等高蛋白低脂肪食物能讓你心情大好，這些小吃可都富含色氨酸哦。

Tryptophan plays an important role in regulating mood, and decreasing tryptophan can lead to increased aggression. It is not produced by our body naturally, so it’s critical that we get it from our diet.”
色氨酸在調(diào)節(jié)情緒上起著至關(guān)重要的作用，缺乏色氨酸會導(dǎo)致負(fù)面情緒增加。由于我們?nèi)梭w無法自然分泌出色氨酸，所以不妨在飲食里有意識的攝入一點(diǎn)吧。

Fresh Fruits and Veggies

Fresh Fruits and Veggies
新鮮水果和蔬菜

Eating healthy tastes good and helps you feel better. Toss out those sugar-packed treats and stock up on fresh fruits and veggies.
飲食健康不僅是一種享受同時還能改善心情。別再吃那些添加大量糖分的零食啦，選擇新鮮的水果和蔬菜吧。

Sugar spikes and drops your blood sugar, leaving you feeling cranky and moody. Changing your diet can be difficult, but you have to be able to tolerate temptations.”
糖分會使血糖峰值下降，讓你變得暴躁和喜怒無常。改變飲食的確十分困難，但是你必須能抵擋誘惑。

Fiber-Rich Foods

Fiber-Rich Foods
高纖維食物

Kormeili recommends attacking that bad mood with fiber. Foods rich in soluble fiber, such as barley, apples, oranges, sweet potatoes, carrots and beans can drastically boost your mood and spruce up your good cheer.
認(rèn)為想要對抗壞情緒，不妨試試?yán)w維吧。那些富含可溶性纖維的食物，如大麥、蘋果、橙子、甜土豆、胡蘿卜和大豆可以大大提升你的情緒哦。

“They slow down the absorption of sugar in your blood and therefore potentially lessen blood sugar and mood swings.
這些會減緩血液中對糖分的吸收，從而降低血糖，防止情緒波動。

Pumpkin Seeds

Pumpkin Seeds
南瓜籽

You don’t have to wait for the fall season to break out the pumpkin seeds. High in tryptophan and zinc, pumpkin seeds are calming and offer a great snack to help balance blood sugar during any season.
其實(shí)你不用等到秋天來收集南瓜籽啦。由于富含色氨酸和鋅，南瓜籽是絕好的零食，可以在任何時候平衡血糖哦。

Spice up the seeds and your taste buds by baking them with sea salt, turmeric, ginger and pepper.
要想有滋味點(diǎn)，不如試試干炒，外加海鹽、姜黃、生姜和胡椒。

Eggs

Eggs
雞蛋

Start your day off with a homemade breakfast that will boost your mood and your energy level. Eggs have amino acids for making feel-good chemicals like serotonin. They are great for breakfast and getting a good start to the day to prevent blood sugar swings.
早起吃一頓愛心早餐能提升心情和能量哦。雞蛋富含讓人心情好的化學(xué)物質(zhì)氨基酸，如血清素。早餐吃雞蛋是絕好的選擇，開啟美好的新一天，還能防止血糖浮動。

So whip up an omelet, boil an egg for a midday snack or scramble eggs with your favorite veggies and feel the mood-boosting effects.
所以無論是煎雞蛋，煮雞蛋，中午吃或是和喜歡的蔬菜配在一起，都能讓你覺得心情大好。

Vitamin C Sources

Vitamin C Sources
富含維他命C食物

Mild to moderate deficiency of vitamin C may be associated with increased nervousness and anxiety. Boost your immunity, protect against toxins and improve your mood by adding more oranges, bell peppers, potatoes, broccoli, kale and leafy greens to your diet.
輕度及中度缺乏維生素C會增加緊張和焦慮。想要提高免疫力，抗毒，提高心情，就多吃點(diǎn)諸如橘子、燈籠椒，土豆，西蘭花，羽衣甘藍(lán)這樣的食物。

“Dark green leafy vegetables like spinach, kale and chard contain plenty of calming magnesium as well as good amounts of the B vitamins.
深綠色葉子的蔬菜，比如菠菜、甘藍(lán)和甜菜富含鎂以及大量的維生素B。