Happy foods: pumpkin, brown rice and kale
3. Pumpkin seeds
Feeling tense and irritable? Consider nibbling on a pinch or two of pumpkin seeds because their magnesium content can help you feel better. “Magnesium is known as the anti-stress mineral and it's very calming,” says Coward. Plus, Daniluk notes that you need it for your body to properly absorb omega-3s fatty acids.
One of the tastiest sources of this mineral is cocoa. For a treat, indulge in a small piece of dark chocolate (containing at least 70 percent cocoa) -- it has less sugar than milk chocolate, so it won't cause a fatigue-inducing spike in your blood sugar.
4. Brown rice
Get your carb fix from complex starches like brown rice. Unlike refined carbs, complex ones keep your blood sugar level and your mood steady, and are your body's preferred source of energy. Filled with B vitamins and fibre, brown rice also contains the essential amino acid tryptophan which, according to the Mayo Clinic, your body converts into serotonin -- a brain chemical that makes you feel calm. Other complex carbs that promote peacefulness include oats and millet.
5. Kale
A serving of kale a day keeps the crankies away. Kale provides a healthy dose of calcium, which is important for your nerves and helps you to relax, says Daniluk. Meanwhile, a study from the St. Luke-Roosevelt Hospital Center in New York found that calcium can reduce PMS symptoms including moodiness and irritability. For variety, include other calcium-rich foods in your diet, such as yogurt, tofu, sardines and turnip greens.
What you drink can also affect your energy level and mood, so think before you sip. Your best bet is water, since a lack of it makes you lethargic and prevents your body from working well.
When you're feeling down, avoid alcohol since it's a depressant and skip the java if you're on edge – coffee can make you jittery and deplete your body of the vitamins and minerals that improve your mood.
“Instead, reach for a healthier source of caffeine like green tea with 33 milligrams of caffeine versus 300 milligrams [of caffeine] in an extra large coffee,” says Daniluk. Then munch on the five good mood foods listed above and you'll be feeling better in no time.
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