Granted that no food is a miracle cure, however sticking to a strict diet full of veggies, fruits, lean proteins and whole grains can work wonders on your immunity. Filling up on these set of energy rich foods will keep you recharged always and leave you feeling an even looking your best.
Jaclyn London, MS, RD, CDN, a Nutrition Director at the Good Housekeeping Institutehad this to contribute with regard to her selection of the ultimate happy foods, and these were her top picks.
Be it wheat, oats, corn or rice, a serving of your favorite 100% whole-grain cerealoffers you a one-two combo of filling protein and fiber during the morning, which is great as a first meal of the day. A bowl of cereal will keep the hunger pangs at bay pre-lunch. Some great examples of cereals include:Alpen, Kashi GOLEAN Chocolate Crunch, and Cheerios!
Vitamin B6 in bananas helps in preventing cognitive decline and is known to reduce mood-related symptoms of PMS. In addition, each banana you consume provides your body with about 12% of your daily fiber needs necessary for better digestion.
London adds, “soy-based foods are some of the best foods you can eat on the planet.” She adds that, “Soybeans provide a plant-based protein source; a slew of vitamins and minerals crucial for reducing risk of chronic disease; and fiber that helps you fill up and feel satisfied.” With all these benefits it’s a no brainer to always have them close by whenever your in the kitchen.
Most people only know chocolate as the source of there increased body fat. However, researchers indicate that antioxidant foundin dark chocolate may increase serotonin levels and help prevent cognitive decline. “Having an ounce of chocolate per day, or about 150 to 200 calories, has a number of different benefits,” London adds. “While no food is a miracle-worker, I’m a huge proponent of treating yourself with chocolate daily.” In any case, the mention of chocolate in any conversation is already a mood booster.
Not only is the avocado toast visually pleasing to look at, but this perfect fruit also offers tons of heart-healthy unsaturated fats and fiber. Avocados are also rich in phytochemicals which are thebiologically active components in plants that offer satiety and disease-fighting powers.
Whether you prefer peanut toalmonds or vice versa, it’s no secret that nutritionists advocate for nuts. The healthy fats and energy-boosting protein you can get in every 2-tablespoon serving of nut butter is adequate to fill you up and hold off cravings for foods with less nutritional value.
Consider that grilled salmon fillet as brainfood. The sort after compound docosahexaenoic acid (DHA) packed in salmon helps in maintaining the central nervous system. This fish also has beneficial effects on your heart and metabolism.
This plant-based protein wins yet again. Mixed up in spices and roasted in the oven, these little peas satisfy your crunchy, savory cravings as well as provide the essential nutrients manganese, folate, and iron.
Never underrate old-fashioned cottage cheese. These fresh curds are packed with tons of protein and tryptophan, an essential amino acid associated with improving cognition and mood in several research studies.
London particularly likes spinach for its nitrate content, which is known toreduce cholesterol, and risk of heart disease. Nitrates also help in improving athletic performance, so perhaps try popping open a can like Popeye if you want a more indulging morning sweat session.
Enjoy a guilt-free indulge of your sweet tooth by snacking on your favorite berries. Each cup of raspberries has about 8 grams of fiberwhich is a third of what you need in each day and only 5 grams sugar.
Sweet Potato Fries
For starters, the mention of fries in any form mean happiness, however the roasted sweet potato kind particularly deserve a shout-out for their rich vitamin B6 content. It’s ancrucial coenzyme for cognitive development and offers about 15% of your daily value in every medium-sized spud.
We all know it a healthy breakfast meal. Oatmeal’s soluble fiber will keep you feeling fuller for longer. In addition, the B vitamins in oats also help your body syphon energy from allthe other food you consume.
Other foods that that have been known to have a positive impact on moods and deserve a mention according to London include: Coffee, Asparagus, Wine, Pistachios, Matcha, Figs, Eggs, Watermelons, Oranges, and Pulses.