Benefits Of Mood-Boosting Snacks

The fall and winter months can be brutal on a person’s psyche. From less daylight to colder temperatures, there are a multitude of reasons someone can develop seasonal depression. Additionally, a lot of the food eaten during this time of year contains high amounts of sugar and fat, which have been shown to be detrimental to mental health. Jerlyn Jones, RDN and Drew Ramsey, MD, both cite that these types of foods can bring down your overall mood, as well as aid in the vicious cycle of seasonal depression. It is important to note that moods can be influenced by many factors, but research has shown certain foods have the ability to effect overall brain health and certain types of mood disorders.

Seasonal Depression

You are probably thinking; “Well what can I or my business do to combat this?”

If you are an office manager, general manager, or store owner, you will want to pay close attention to the rest of this blog. Providing your coworkers or customers snack options that positively impact mental health can help keep your employees working as efficiently as possible and show your customers that you care about their well-being.

Office Managers: Office snacks are a proven strategy in improving employee mental health. Office managers, aka the backbone of every business, are constantly experimenting with innovative ways to enhance productivity and foster a positive work environment. One of the most overlooked aspects of a successful workplace is the impact of nutrition on employee well-being. Filling an office pantry, corporate cafeteria, or office vending machine with sugary snacks sounds great in theory, but in actuality may end up resulting in employee efficiency eroding. It has been shown that healthy snacks support mood by adjusting the body’s chemistry to make people feel healthier, happier, and support productivity. So, utilizing company resources to provide nutrient-rich mood-boosting snacks can improve energy levels, reduce stress, encourage healthy habits, build relationships, and keep satisfaction high.

General Managers/Store Owners: In the competitive world of retail, success typically hinges on three things; item selection, product quality, and shopping experience. For a general manager or store owner, that is a lot to worry about. Depending on the size of the store and employee hierarchy, certain sections can lag behind, the snack aisle being one of them. What is especially difficult for general managers and store owners is the fact that in most areas of the store choices are made mindlessly. More often than not, food choices are not rational, but rather driven by impulsive tendencies and environment. This led researchers to examine the impact of nudging customers toward healthier food choices. Research showed that when you place healthy options in front of people, they are more likely to eat them than seek alternatives. This is evident in the growing popularity of fresh-focused specialty food retailers, such as The Fresh Market and Whole Foods. So, focusing efforts on increasing mood-boosting snack offerings at your store can result in enhanced shopping experiences, customers making healthier choices, and satisfying the growing number of Americans eating foods that boost their mood/mental wellbeing. The overall result will be creating an even more inviting atmosphere for your customers, which will generate increased customer loyalty and overall sales.

Keep reading to see what mood boosting foods you and your business should consider when it is time to restock.

What Mood-Boosting Snacks Can Do

Truly Good Foods’ Top 8 Mood-Boosting Snacks

Walnuts:

Contain essential omega-3 fatty acids, and other polyphenols that have been shown to help prevent memory loss.
One of the richest dietary sources of serotonin, a chemical in your brain that helps create calm and happiness, as well as improve your mood.

Pistachios:

High in healthy fat content, lots of fiber and plenty of antioxidants to keep blood vessels open and relaxed during stressful moments.

Cashews:

Bursting with nutrients that can help reduce feelings of stress.
Good source of magnesium, which plays an important role in regulating the nervous system and stabilizing energy.
Great source of zinc, which helps since low levels of zinc have been linked to both anxiety and depression. Since our bodies have no way of storing zinc, it’s important to get some every day in your diet.
Abundant in vitamin B6, which helps produce serotonin, a lack of which can affect your mood.

Seeds:

Full of healthy and stress reducing nutrients.
Certain seeds, like pumpkin seeds, are packed with nutrients such as proteins, amino acids, minerals, fibers, vitamins, and complex carbohydrates along with your daily recommended amount of zinc, which is vital for increasing brainpower by enhancing memory and focus.
Certain seeds, like sunflower seeds, are full of tryptophan, an amino acid that helps to produce serotonin and melatonin which help influence sleep and mood.
Certain seeds, like chia or hemp seeds, are high in protein and omega-3s, which help your energy and focus.

Dried Fruit:

Certain fruits, like blueberries (yes, dried blueberries have the same nutrients and vitamins) have some of the highest levels of an antioxidant known as anthocyanin, and they’ve been linked to all kinds of positive health benefits, including sharper cognition.
All berries are rich in vitamin C, which has been shown to be helpful in combating stress.
Certain fruits, like bananas, contain the important amino acid tryptophan along with other important vitamins. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin. This helps to boost your mood and combat sleep deprivation.

Almonds:

Contain a lot of nutrients, including folate and magnesium. Magnesium plays a large role in the development of serotonin, which is a major contributor to feelings of happiness in your brain.
Rich in vitamins B2 and E, which help bolster the immune system during times of stress.

Dark Chocolate:

Referred to as “the new anti-anxiety drug.” There’s a chemical reason behind it called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.
Contains a small amount of caffeine, which has been proven to heighten mental alertness.
Offers magnesium, which stimulates the release of endorphins and serotonin.

Brazil Nuts:

Contains all the selenium you need in one day, in just two nuts. Selenium is a powerful antioxidant that has been proven to boost mood and mental performance.

Remember, no single food or type of food is a cure-all. Talk to your primary care clinician if you think you are depressed. However, if the occasional blue mood disrupts your life, think about what you’ve been eating and incorporate these changes into your diet.