Chronic fatigue syndrome (CFS) is a serious condition that can impact various systems in the body. As a long-term illness, CFS can put a strain on daily activities and can occasionally confine people to their beds. It can also affect relationships with friends and family, especially if it goes undiagnosed or untreated. 

According to an Institute of Medicine report, roughly 836,000 Americans suffer from CFS, which health experts deem a debilitating illness. It manifests with a lack of energy and motivation, and women are two to four times more likely than men to develop the condition. 

What Is Chronic Fatigue Syndrome?

Chronic fatigue syndrome (CFS), also referred to as myalgic encephalomyelitis is characterized by extreme fatigue that lasts for more than six months. This type of fatigue is not usually the explanation of an underlying condition; rather, it is the condition, which is the problem. One of the disease’s primary challenges is the fact that it is very difficult to diagnose with lab tests. Some health experts believe that it is closely related to adrenal fatigue or system-wide inflammation. 

CFS can worsen after engaging in certain activities that require physical or mental energy. Symptoms can range from mild to severe and can appear or disappear without warning. To properly diagnose the condition, doctors have to rule out potential underlying diseases or conditions. If untreated, CFS can decrease memory, concentration, and overall stamina. Fortunately, there are things you can do to help naturally overcome the condition. In fact, various studies indicate that acupuncture, magnesium, meditation, and other natural treatments show promise as treatment options. We will detail these options below. 

Increase Your Vitamin B Intake

One study in the Journal of Royal Society of Medicine noted a direct link between lower vitamin B levels and CFS. The study focused on thiamine, vitamin B6, and riboflavin, and researchers believe that B6 (pyridoxine) is very important. Vitamin B6 is in both plant- and animal-based foods, including bananas, sweet potatoes, hazelnuts, cooked spinach, garlic, grass-fed/grass-finished beef, tuna, and salmon. It works to encourage a healthy immune system and may prevent or even relieve fatigue. B6 also supports T-cell functioning, allowing your immune system to fight infections more efficiently.

Methylation is the term given to the bodily process where methyl compounds are used in critical functions in the body. These functions include immune function, energy production, nerve function, detoxification, inflammation, mood, and DNA. Methylation requires vitamin B6, vitamin B12, and folate, so that the body can function at a cellular level. If you are vitamin B12 deficient, the methylation process is impaired and can cause numerous problems that contribute to CFS. Roughly 40% of Americans have B12 deficiency, and many symptoms mirror those of CFS. For these reasons, increasing your intake of B vitamins may help treat CFS symptoms, improving mood, supporting metabolic function, and more. 

Try to Rest And Relax

Your drive to do things when you have CFS can be very low because the condition debilitates mental and physical function. Ironically enough, suffering from persistent exhaustion can take quite a toll on the body and psyche, but it primarily causes stress. In order to rest and relax, you have to do more than just sleep and lounge on the couch. First off, fight stress and anxiety with exercise, even if it is difficult to do so with CFS. Research shows that high-intensity workouts help improve mental clarity, fight depression, and reduce stress in people with CFS. Another study recommended that people with CFS perform aerobic activities for five to 15 minutes daily to help diminish stress. It is also wise to unplug from technology, reducing time in front of computers, tablets, phones, and laptops, especially 90 minutes before bed. A recent study found that people with CFS tend to have poor sleep. Winding down without screens one hour prior to bedtime showed improvements in sleep quality. 

Eliminate Food Sensitivities

According to a recent study, there is a link between CFS and fibromyalgia and irritable bowel syndrome (IBS). Researchers were surprised to learn that 85% of patients, who had been referred for unexplained digestive problems, qualified for CFS. The common thread in this study was poor digestion and food sensitivities. One of today’s most common food sensitivities is gluten intolerance, with lactose intolerance residing near the top of the food sensitivity list. Because common allergies and food sensitivities may contribute to CFS development, health experts recommend taking an IgG (immunoglobulin G) test to determine food sensitivities. Once you rid those foods from your diet for at least three weeks, you’ll be able to notice if symptoms improve. As a note, m, make sure to add a Candida albicans test to your IgG test. One study found that participants with CFS who followed an anti-Candida diet experienced an improvement in symptoms.

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In a world that is seemingly out of your control, taking care of yourself in little ways can make a huge difference. Eating foods that nourish the body, mind, and soul is one of the easiest ways to do this. Caring for yourself via your diet can help keep you in tune with your hunger cues, but the foods you eat also influence your mental health. In fact, what you put on your plate can increase the production of dopamine, your body’s feel-good hormone.

What Is Dopamine?

Dopamine is a type of neurotransmitter that the body makes. The nervous system uses it to send messages between nerve cells, which is why scientists refer to dopamine as a chemical messenger. Dopamine also plays a role in how you feel pleasure, helping us strive, focus, and find interest in things. The body spreads it along four major brain pathways, and you don’t notice it until a problem arises. Too much or too little can lead to varying health issues, including Parkinson’s disease, although other conditions are much less dire.

It’s hard to pinpoint a single cause of most mental health disorders and challenges. Researchers speculate, though, that they are often linked to too much or too little dopamine in different parts of the brain. Some research shows that attention deficit hyperactivity disorder (ADHD) may be due to a shortage of dopamine. Drug misuse and addiction is often because drugs satisfy the brains’ natural reward system. Repeated drug use, however, raises the threshold for that kind of pleasure, meaning you need to take more of that drug to get the same dopamine rush. At the same time, drugs make the body less able to naturally produce dopamine. If you want to naturally increase dopamine levels, though, the following foods may come to your aid.

Coffee

In moderation, coffee exhibits several health benefits, especially if the coffee beans are high quality. Drinking a cup of coffee a day can help increase dopamine levels because caffeine signals the body to produce additional dopamine. You don’t necessarily have to drink coffee to help the body produce more dopamine. Matcha, chocolate, green tea, and other caffeinated teas can increase the body’s dopamine production. Consider a morning cup of caffeinated tea or coffee an investment in your overall mood. 

Foods High In B-Vitamins

If the body is low in B-vitamins, it is unable to produce enough dopamine, according to health experts. Vitamin B6, specifically, is essential for the synthesis of many neurotransmitters, including dopamine, serotonin, GABA, and melatonin. Most B-vitamins are fairly easy to obtain from a variety of food sources. In the case of vitamin B6, you can easily include more of it in your diet by eating avocados, pistachios, quinoa, bananas, sunflower seeds, nutritional yeast, acorn squash, chestnuts, hazelnuts, oranges, sesame seeds, and tomatoes. 

Nuts And Seeds

Nuts and seeds contain heart healthy fats and vital protein, but they also contain an essential amino acid that works with dopamine. Nuts and seeds contain L-tyrosine, which the body breaks down and converts to dopamine. Peanuts, almonds, pumpkin seeds, and sesame seeds, for example, are great sources of L-tyrosine. Anytime you want to boost your happiness, snack on some high-quality nut butters and trail mixes.

Chocolate

Sweet treats are tricky when it comes to dopamine because they work in two ways. Sweets tend to produce serotonin, the feel-good hormone, in the body. Chocolates also contain small amounts of phenylethylamine (PEA), a compound that stimulates brain cells to release dopamine, according to studies. PEA is also associated with falling in love! That said, the quality of chocolate is very important. Ideally, you should consume fair-trade dark chocolate instead of chemically manufactured candy bars. 

Probiotics

There is a clear connection between the gut and brain, with scientists referring to the gut as the second brain. Certain species of bacteria that inhabit the gut are capable of producing dopamine, which may positively impact mood and behavior. Although research is limited in this area, some studies suggest that, when consumed in enough quantities, certain strains of bacteria may reduce symptoms of anxiety and depression. Dopamine production likely plays a role in the way probiotics improve mood, but more studies are necessary on this topic.

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Clementines are small citrus fruits that arrive in markets in December and January. They are often seedless and easy to peel, making for great healthy snacks that increase your vitamin C intake. In fact, a single clementine, which clocks in at only 35 calories, can satisfy 60% of your daily recommended intake of vitamin C. They also contain a small amount of B-vitamins, including thiamin, vitamin B6, and folate.

Aside from enjoying them as healthy snacks, you can incorporate clementines into salads and smoothies. Because they are naturally juicy, you don’t need to add as much liquid when you add them to smoothies. You don’t want to add too many of them, or else they’ll overpower the smoothie. Adding a couple is great, especially when you pair them with creamy banana. The combination of bananas, clementines, and homemade almond milk makes this smoothie take like an orange creamsicle.

This recipe makes two small smoothies, or one giant smoothie. It’s a great way to kickstart your day because of the high vitamin C, potassium, and fiber content. When the weather warms up, consider making this smoothie into homemade ice pops.

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Yeast has played a role in the human diet for thousands of years. It is a fungus that is vital for making bread, beer, and numerous other foods. In recent years, people have focused on a specific type of yeast called nutritional yeast, especially vegans. The nutritional content may help boost energy levels, enhance immune function, and protect from cellular damage that leads to disease. 

What Is Nutritional Yeast?

Nutritional yeast comes from the Saccharomyces cerevisiae yeast species. Brewers yeast, which some people use interchangeably with nutritional yeast, is not the same thing, although it is similar. Manufacturers can grow nutritional yeast in numerous sources, including sugar beets, blackstrap molasses, and whey. It is typically gluten-free and always dairy-free, but it offers a cheesy flavor, so vegans often use it as a cheese replacement, or to achieve maximum cheesiness. It provides a long list of vitamins, minerals, and protein, and one-quarter cup of nutritional yeast has the following nutritional profile:

• Calories: 60
• Fiber: 3 grams (g)
• Protein: 8 g
• Thiamine (vitamin B1): 11.85 milligrams (mg)
• Vitamin B6: 5.9 mg
• Vitamin B2: 9.7 mg
• Vitamin B12: 17.6 micrograms (mcg)

Great Source Of Vitamin B12

One of the biggest concerns for people following a vegan diet is that they don’t get enough vitamin B12. This vitamin is crucial to keeping nerve cells and your blood healthy. Vitamin B12 works to make DNA and prevent megaloblastic anemia, a blood condition that causes weakness and fatigue. For vegans, the most reliable source of vitamin B12 is nutritional yeast, or a B12 supplement. A mere two teaspoons of nutritional yeast satisfies 313% of the daily value (DV) of vitamin B12. 

Holds Antiviral And Antibacterial Properties

According to Dr. Seymour Pomper, a yeast expert, nutritional yeast is the fourth most prescribed herbal mono-preparation in Germany. The reason for this is because it exhibits impressive antiviral and antibacterial activity. Dr. Pomper notes that ginkgo biloba, horse chestnut, and St. John’s wort are consumed in higher amounts, though. Nutritional yeast has not been associated with the Candida albicans strain, which is related to yeast infections. That is why it may help relieve chronic symptoms of candida. It may also minimize the effects of E. coli, salmonella, and staphylococcus infections. 

Supports Healthy Pregnancy

In addition to the impressive vitamin B12 content, nutritional yeast also contains other B vitamins, including riboflavin, thiamine, folate, and vitamin B6. While these vitamins work to encourage healthy nerve function and cell metabolism, they also ensure a healthy pregnancy. Folate is especially important for a healthy pregnancy, as it helps reduce the risk of birth defects by optimizing fetal growth and development. In fact, several studies show that low folate levels during pregnancy were linked to preterm delivery, low birth weight, and neural tube defects. 

May Boost Immune Health

Nutritional yeast contains alpha mannan and beta glucan, two important carbohydrates that may offer antifungal and antibacterial properties. Animal studies confirm these findings, but more human research is necessary to determine if they may safeguard your body from infections. Beta glucan works by activating immune cells and targeting the gut microbiome to support immunity. 

Helps Lower Cholesterol Levels

An eight-week study observed men with high cholesterol to see if nutritional yeast could help lower total cholesterol. Participants took 15 mg of yeast derived beta glucan daily and results indicated a 6% decrease in total cholesterol levels. More research showed that beta glucan, which exists in other foods, has cholesterol-lowering abilities. In fact, beta glucan from oats significantly lowered cholesterol levels in several studies. More research on beta glucan from nutritional yeast is needed to confirm these results from oat beta glucan. 

Boosts Energy Levels

Some manufacturers fortify nutritional yeast with vitamin B12, but do your best to seek out the ones that are not fortified. Vitamin B12 may help boost energy levels, as a common sign of B12 deficiency is fatigue and weakness. Adults need about 2.4 mcg of vitamin B12 every day, and two teaspoons satisfies this amount and more. If you are a vegan and find that your energy levels seem low all the time, consider adding nutritional yeast to your diet and see if you notice an improvement in overall energy.

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The heart beats about 2.5 billion times throughout your entire lifetime. It works round the clock to pump blood throughout the body, helping to support essential bodily functions. The least you can do is eat foods that help optimize heart health, but most people do the opposite. Eating foods rich in saturated fats, cholesterol, and sugar can cause plaque build-up in the arteries, which increases your risk of heart disease. Turning your attention to healthier foods and snacks, though, can make all the difference. 

Adopting a heart-healthy lifestyle is very easy to do. Follow a simple exercise plan that gets your blood flowing and start eliminating or adding certain foods to your diet. There is no single food or specific workout plan that will lower your risk of heart disease; rather, it takes a multi-faceted approach. According to cardiologists, an easy and heart-healthy snack is pistachios. Just make sure that they aren’t salted!

Pistachios Offer A Diverse Mix Of Nutrients

Many health experts note that pistachios contain an array of antioxidants that help to minimize oxidative stress and free radical damage in the body. The high vitamin B6 content supports healthy brain development, immune response, and nervous system function. Vitamin B6 also helps to regulate blood sugar and aids with the formation of hemoglobin, which carries oxygen to red blood cells. Dietitians love pistachios because they contain most essential nutrients, except for vitamin C. Their omega-3 fatty acid content helps reduce inflammation, which benefits your brain and heart. Finally, their potassium content helps to lower sodium in the body! Did you know that one ounce of pistachios contains more potassium than half of a large banana? Read on to learn why you should start eating more pistachios. 

May Lower Blood Pressure

Doctors often refer to high blood pressure as a silent killer because most people don’t experience warning signs. That means that your blood pressure levels can increase to the point where you experience heart attack or stroke, according to the National Institutes of Health (NIH). In order to help lower blood pressure levels, it is crucial to intake two to three servings of healthy fats per day. Pistachios are naturally rich in heart-healthy fats, and several studies found that they exhibit cholesterol-lowering effects. A four-week study found that people with high LDL (bad) cholesterol experienced a 9% decrease in LDL cholesterol when 10% of their daily calories came from pistachios. At the end of another study, the participants experienced a reduction in total cholesterol, blood pressure, and triglycerides as a result of 20% of their caloric intake coming from monounsaturated fats. 

May Reduce Blood Sugar

Pistachios do have a higher carb content than most other nuts, but they also have a low glycemic index. This means that they don’t cause large blood sugar spikes, which can lead to energy dips and unhealthy eating patterns. One study found that when two ounces of pistachios were added to a carb-centric diet, healthy individuals’ blood sugar response reduced after a meal by 20-30%. Researchers from the study observed that people with type 2 diabetes experienced a 9% reduction in fasting blood sugar after eating 25 grams of pistachios. All of that means that it’s beneficial for blood sugar control. 

May Reduce Cholesterol 

In addition to high blood pressure, high cholesterol can increases your risk of heart-related illnesses. LDL (bad) cholesterol can raise your risk of heart disease, while higher levels of HDL (good) cholesterol can decrease your risk. Most of the fat in pistachios is unsaturated, helping to lower your cholesterol, according to cardiologists. Several studies linked the consumption of pistachios to lower LDL cholesterol levels. Ideally, 20-35% of your daily calories should come from healthy fats, which are abundant in pistachios and other nuts. 

May Lower Inflammation

The high polyphenol content of pistachios may be the key to natural lowering inflammation in the body. In regards to heart disease, doctors measure levels of interleukin-6 in your blood. Research states that there is a direct connection between polyphenol intake and lower levels of interleukin-6. It stands to reason, then, that increasing your intake of polyphenols, like the ones in pistachios, can help improve overall heart health.

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Sleep is an essential component to a healthy body. It is just as important as a nutrient dense balanced diet, because sleep is the body’s natural way of recovering. When you sleep for 14 hours after several stressed days, your body is telling you that it needed to recharge. The goal is to maintain a regular sleep schedule to keep your mental and physical health in tiptop shape.

Your Diet And Your Sleep

Many people don’t understand that the foods you eat can influence your sleeping habits. Certain foods can keep you up at night, while other foods can lull you into a restful night of sleep. Instead of turning to food, people commonly resort to supplements that claim to relax the body or calm the mind. We aren’t knocking supplementation, because it is occasionally necessary if you don’t eat foods that contain those specific nutrients. And you definitely need certain nutrients to maintain healthy sleep patterns.

Well, you don’t have to worry about supplementation to get a good night’s sleep any longer. We have the best nutrients (and where to get them) to help you fall asleep. Continue reading to find out what they are.

Tryptophan

Found in sweet potatoes, hemp seeds, almonds, pumpkin seeds, bananas, chia seeds, and yogurt, tryptophan is the precursor to serotonin production. Serotonin, which is a neurotransmitter, is a precursor to melatonin, a hormone that your brain produces to regulate your circadian rhythm.

Vitamin D

The sunshine vitamin, also known as vitamin D, works to regulate hormones, improve bone health, boost immune function, and contributes to a good night’s sleep. Low vitamin D levels have been associated with daytime sleepiness or low energy levels. While fortified foods and mushrooms contain vitamin D, the best way to absorb it is by soaking up natural sunlight. Soak up that sun in the day to sleep better at night.

Vitamin B6

A relaxed nervous system can help decrease the body’s stress response, which contributes to sounder sleep. Vitamin B6 helps to relax the nervous system by aiding the conversion of 5HTP to serotonin. Additionally, vitamin B6 helps relieve the adrenal glands of stress, which can promote better sleep. Add more vitamin B6 to your diet by eating more tomatoes, spinach, kumara, bananas, nuts, and avocados.

Melatonin

Lots of people take melatonin supplements to fall asleep more easily. Much like tryptophan, melatonin is a hormone that regulates your sleep/wake cycle. Since there are so many melatonin supplements, people don’t turn to food for this hormone. As it turns out, eating foods with melatonin can actually assist your body in producing more melatonin. Melatonin-rich foods include tart cherries and walnuts, while foods that boost melatonin production include bananas, pineapples, and oranges.

Magnesium

Unfortunately, most people don’t consume enough magnesium-rich foods. It plays many roles in the body, one being that it helps to relax the body by combatting stress hormones. Most people with high stress levels are often deficient in magnesium, and cannot relax as a result. Keep in mind that caffeinated beverages can decrease your magnesium levels, so avoid these drinks (or limit your consumption) if you want to sleep better and maintain healthy magnesium levels. Great magnesium-rich foods include almonds, cashews, Brazil nuts, pumpkin seeds, raw cacao powder, avocados, spinach, and quinoa.

Calcium

According to several studies, disturbances in the rapid eye movement (REM) sleep cycle may be linked to calcium deficiencies. Most dreaming occurs during REM sleep, and the brain is most active during this stage of sleep. When people don’t get enough REM sleep, they can experience difficulty learning complex tasks. Most experts believe that this is due to the heightened brain activity during this state, and missing out on this affects learning. Increase your calcium levels by eating mustard greens, sesame seeds, kale, collard greens, and sea vegetables.

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First off, you should not feel embarrassed if you have anxiety. Mental health is just as important as physical health and it should always be addressed, not shoved down deep inside and never discussed. When you don’t deal with your anxiety, it can send you into full panic mode and cause you to spiral out of control. Information to help remedy anxiety is readily available, and we will discuss the best foods to reduce symptoms in this article.

The National Institute of Mental Health estimates that 40 million American adults have anxiety, making it the most common mental illness in the United States. While various therapies and medications exist to relieve anxiety symptoms, taking a nutritional approach to manage anxiety is a healthy and viable option. It is recommended for people with anxiety to eat a balanced diet that consists of fruits, vegetables, nuts, seeds, whole grains, and legumes.

People with anxiety are encouraged to avoid simple carbohydrates, processed foods, refined sugars, and refined grains because these foods can alter the gut-brain axis. Roughly 95% of serotonin receptors are found in the lining of the gut, so establishing healthier gut flora via a healthy diet may reduce symptoms of anxiety, and even depression. Add the following foods to your diet to provide anxiety relief.

Avocado

Avocados contain vitamin B6, which assists with the production of neurotransmitters like serotonin. B vitamins, including riboflavin, niacin, and thiamine, have been known to positively affect the nervous system, and a deficiency in these vitamins has been linked to an increased risk of anxiety. Avocados are rich in stress-relieving B vitamins and vitamin E, which is needed for red blood cell production and it helps to widen blood vessels.

Saffron

Saffron is one of the most prized spices in the world, and it has been used in healing practices for centuries. While it has been traditionally used to remedy joint pain, sleep troubles, and respiratory illnesses, recent studies have shown that saffron can boost serotonin levels and reduce anxiety, stress, and depression. In fact, it has comparable antidepressant effects to Prozac and Tofranil.

Chamomile

Most people are familiar with chamomile because drinking chamomile tea at night is an effective way to naturally calm the body and mind. Many studies have examined the link between chamomile and anxiety reduction. The results indicated that people with general anxiety disorder experienced a reduction in symptoms after consuming chamomile extract.

Almonds

Almonds are excellent sources of magnesium, which is an essential nutrient for overall health. Research has shown that inadequate magnesium intake may reduce the amount of serotonin in the brain. Other studies found that magnesium exhibited the ability to reduce anxiety-related symptoms. Get your magnesium from almonds, avocados, Brazil nuts, figs, pumpkin seeds, spinach, bananas, and quinoa.

Sweet Potato

Known for being an excellent source of beta-carotene, the sweet potato is commonly consumed to benefit eyesight. New research confirms that it is rich in tryptophan, which is an essential amino acid that converts into serotonin in the body. It may also help to boost immune function, reduce muscle cramps, and regulate heart function.

Turmeric

From assisting with inflammation reduction to relieving anxiety symptoms, it seems as though turmeric is beneficial for just about everything. Curcumin, the active compound in turmeric, has exhibited anti-anxiety effects. What’s more interesting is that the anti-inflammatory properties of curcumin work to reduce inflammatory markers, including cytokines, which are linked to an increased risk of anxiety. Finally, curcumin helps to boost blood antioxidant levels, which are typically low in people with anxiety.

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It’s natural to reach for a cup of coffee, a little package of candy, or some sort of energy drink when you feel drained and require a quick pick-me-up. This is what many people have become accustomed to doing, but the consumption of unhealthy refined carbohydrates (think sodas, bread, chips, candy, and processed snacks) are quickly digested and can spike blood sugar levels. The energy boost is often short-lived and results in a severe crash later on.

When blood sugar drops you are likely to experience increased cravings for more of these “energizing” foods, leading to potential weight gain. Foods that actually energize the body include a healthy combination of fiber, protein, and complex carbohydrates. This magical combination isn’t the “quick fix” that everyone is used to; rather, these nutrients are slowly released into the bloodstream to keep you steadily energized for hours to come.

The Best Energizing Foods

If you want to boost your energy levels, then you need to steer clear of foods with additives. Nuts, seeds, whole grains, and certain fruits and vegetables are great options for fuel. The protein in these foods helps to stimulate the production of a brain chemical that regulates concentration, making you more alert and able to focus when the mid-afternoon slump hits. Smart snacking can help you curb unhealthy cravings and keep energy levels sustained for longer periods of time. Consume the following foods to zap a little more life into your days.

Almonds Or Almond Butter

In case you didn’t know, almonds are superstars in the snack world. Magnesium and B-vitamins are among the many nutrients in almonds/almond butter, and these nutrients help to convert food into energy. Studies have shown that low levels of B-vitamins can lead to poor concentration, mood swings, and fatigue. About 2 tablespoons of almond butter or 23 almonds help to energize you and keep calories in check.

Banana

Bananas are a great energizing snack options, especially if you smear a little almond butter on them. Bananas contain potassium, which works to improve concentration and eliminate fatigue. As previously mentioned, B-vitamins work to keep you focused and energized, and bananas have a lot of vitamin B6.

Spinach

It’s not everyone’s first thought to reach for a handful of spinach when feelings of sluggishness strike. That may need to change because spinach is a nutrient superstar that contains protein, magnesium, and iron, which works to combat fatigue and increase endurance, both physically and mentally. Spinach also contains tyrosine, which works to improve alertness. Make a little spinach salad with a lemon vinaigrette because vitamin C aids the absorption of the iron from spinach.

Oats

Any nutritionist will explain that oats are the best breakfast to keep you energized for a long time. The high-fiber content is the reason for this. The fiber helps to keep blood sugar levels stable and takes long to digest, helping your sustain energy levels and remain focused. You can make small jars of overnight oats so they are ready to go. Don’t forget that old fashioned rolled oats or steel cut oats are optimal choices.

Pistachios

Pistachios are pure protein powerhouses! In addition to their protein content, they are packed with heart-healthy monounsaturated fats and fiber, both of which help satiate you. Twenty-five pistachios is the ideal portion to prevent you from crashing, and this number only accounts for 100 calories!

Hummus

This dip seems simple, but it contains olive oil, tahini, garbanzo beans, and lemon juice, al of which contain nutrients that support healthy energy levels. The fiber and protein work to stabilize blood sugar, boost energy, and curb unhealthy cravings. Assuming that you don’t want to eat hummus out of the container with a spoon, it is best to dip carrot sticks, celery sticks, or red pepper strips in it for the perfect snack.

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Bok choy has recently become more widely available to American consumers, which is a positive stride towards improved nutrition. Box choy nears the top of the list on the aggregate nutrient density list because it has some of the highest levels of nutrients per calorie. It has been cultivated in China for thousands of years and is known as pak choi, Chinese white cabbage, or bok choy. It belongs to the cruciferous vegetable family, which includes kale, cauliflower, turnips, collard greens, Brussels sprouts, and broccoli.

If you think that kale has a bitter taste and eating collard greens raw is not something you ever want to do in life, bok choy may be your new best friend. This super green has a crispy texture and subtly sweet flavor, which enhances salads, stir-fries, or soups. Bok choy has some of the highest concentrations of anti-inflammatory properties, and several studies have shown that it may be able to inhibit cancer cell growth. Researchers have also noted that bok choy contains “Principle 1” and “Principle 2” phenols, flavonoids related to quercetin and kaempferol. These active phenols and flavonoids inspire more studies to determine bok choy’s role in cancer prevention.

Outside of the aforementioned phenolic compounds, the low calorie content of bok choy makes it a great addition to your diet. One cup of bok choy delivers 140% of your recommended daily intake (RDI) of vitamin A and over 75% of your RDI of vitamin C. Additionally, bok choy contains minerals including calcium, manganese, folate, magnesium, potassium, and iron. Keep reading to learn more about this nutrient-dense superfood.

Antioxidant Superstar

Bok choy is filled with a high concentration of core conventional antioxidants, including zinc, manganese, and vitamins A & C. One must understand that these antioxidants all have different roles. All of them help to prevent unwanted oxidative damage to cells and bodily systems, but they do this in different ways. Bok choy and other cruciferous vegetables have been proven to provide benefits that antioxidant supplements cannot; and organic bok choy varieties contain more polyphenols than inorganically grown bok choy.

Promotes Eye Health

People often reference carrots and sweet potatoes in regards to promoting eye health, but bok choy contains a substantial amount of vitamin A and beta-carotene. The Macular Degeneration Association highly recommends bok choy for people suffering from macular degeneration, an eye disease that can result in vision loss. Vitamin A has also been known to help prevent infection and the development of cataracts.

Benefits Hair And Skin

Bok choy is rich in vitamin C, which helps to increase collagen production. The more collagen that is produced, the healthier the skin and hair look. Continually supplying the body with vitamin C keeps collagen levels up, improving complexion and decreasing the early development of wrinkles. Bok choy also contains antibacterial properties, which can help to fight skin infections, including eczema and acne.

May Help Prevent Cancer

The bitter flavor that is commonly associated with cruciferous vegetables like bok choy is caused by glucosinolates, which are sulfur-containing compounds. As you chew and digest bok choy, other compounds (indole, sulforaphane, and nitrile) are created. These compounds have proven anticancer benefits and they work to protect cells by deactivating carcinogens and inhibiting DNA damage. Additionally, bok choy contains an antimicrobial substance known as brassinin. Studies have shown that brassinin is a proven chemopreventive agent. Bok choy and other cruferous vegetables have been effective at lowering the risk of prostate, lung, breast, and colorectal cancers.

Lowers Blood Pressure

Calcium and potassium are two minerals necessary for lowering blood pressure. Potassium works to process sodium in order to reduce the sodium-inflicted damage on the cardiovascular system. The vitamin K in bok choy helps with blood clotting, while the vitamin B6 helps to inhibit homocysteine accumulation, an overabundance of which can lead to heart complications and damaged blood vessels.

Risk Factors

Eating a lot of raw bok choy can pose a few risk factors, primarily due to the enzyme known as myrosinase, which can make it difficult for the thyroid to function optimally. This can hinder the body’s ability to absorb iodine, but cooking bok choy deactivates this enzyme. It is acceptable to eat raw bok choy in small amounts, though. If you are taking blood thinners, be wary of drastically increasing your intake of green vegetables, due to the vitamin K content, which plays a role in blood clotting.

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The body responds accordingly to the food you feed it. You may find joy from indulging in a chocolate bar or eating some French fries, but these foods offer brief happiness. The food industry has learned to entice us to experience happiness by eating the worst ingredients, nutritionally speaking. These foods typically cause bloating, fatigue, poor digestion, or make us feel bad about ourselves.

If you think that your mood has nothing to do with your overall health, you are mistaken. Feeling down in the dumps, stressed, or depressed can inhibit weight loss, disrupt the digestive process, induce headaches, and compromise the immune system. There are foods, however, that work to naturally improve one’s mood.

That’s right, people! What you eat can influence the way you feel. It can take time to learn which foods provide you sustained happiness and which foods only bring joy for a moment. Hint: the foods that provide short-lived happiness are not good for you. You need foods that provide long-term nutrition for the brain.

There is no singular superfood that will make you happy. You have to look at your diet as a whole to have a powerful effect on cognition and overall mood. Focus on foods that contain brain-healthy nutrients. When you have a craving for something unhealthy, try to opt for some of the following mood-boosting foods instead.

Raw Nuts

While you shouldn’t go nuts on nuts, these bite-sized snacks are replete with mood-boosting properties. Walnuts and cashews are full of serotonin, which is a feel-good chemical that is not readily available when you’re feeling down. Try to limit yourself to no more than a handful in one sitting. Remember: don’t eat the roasted, seasoned varieties, and try to avoid peanuts because they are rough on the digestive system.

Leafy Greens

Chard, kale, spinach, and other leafy greens contain high levels of magnesium. Most Americans are magnesium deficient, and this has been linked to the development of anxiety or depression. Magnesium has a positive impact on serotonin and helps to boost your mood. For additional magnesium sources, click here.

Strawberries

Who can argue with the delicious taste of strawberries? These berries are rich in manganese and vitamins A & C, all of which help to inhibit brain degeneration. Additionally, these nutrients help to increase the production of the happy chemicals that the brain produces.

Fermented Foods

More and more research is being conducted about the importance of intestinal gut flora. Additionally, research suggests that being deficient in healthy gut bacteria can influence your behavior and mood. Reports have concluded that people who consume fermented foods, which are rich in probiotics, have decreased stress levels and a more positive mental outlook, as opposed those who don’t consume probiotics. Try eating sauerkraut, kombucha, kimchi, and fermented vegetables.

Grapes

Probably one of the easiest fruits to snack on, grapes are packed with antioxidants and flavonoids, which have been known to improve one’s mood. Some of you may be thinking that you can reap these benefits by consuming wine. No, no, no. Alcohol is a depressant, so keep your spirits lifted by eating fresh grapes.

Shiitake Mushrooms

Shiitake mushrooms offer more health benefits than the average button mushroom. These mushrooms contain vitamin B6, which helps you feel good and improve overall mood. While the B-vitamin complex family is integral for psychological and physical operations, vitamin B6 helps to naturally reduce stress and boost serotonin production.

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