By Dr. Taniyaa Bakshhi
In today’s fast-paced environment, feelings of fatigue, low energy, and stress are increasingly common. Experts note that daily dietary choices can play a significant role in influencing both physical health and emotional well-being. Certain foods, when consumed consistently, may help promote a sense of calm, stability, and sustained energy. In recognition of World Health Day on April 7, Dr. Taniyaa Bakshhi highlights five foods that may support mood and mental balance.
1. Herbal Teas and Green Tea
Herbal teas, including chamomile, tulsi, and peppermint, as well as green tea and matcha, may help induce relaxation without causing the jitteriness sometimes associated with caffeine. Chamomile has been linked to improved sleep quality, while green tea and matcha contain L-theanine, an amino acid thought to promote calm alertness. These beverages provide a more balanced form of energy compared to sugary or highly caffeinated drinks.
2. Foods Rich in Healthy Fats
Avocado, eggs, nuts, seeds, and hummus contain beneficial fats that support brain function and may contribute to emotional stability. Healthy fats are essential for neurotransmitter function, which affects mood and focus. Including these foods in meals may help maintain energy levels, reduce sugar cravings, and promote a sense of satiety throughout the day.
3. Whole Grains
Complex carbohydrates from whole grains such as quinoa, brown rice, red rice, and oats provide slow-digesting energy that helps maintain stable blood sugar levels. Whole grains also support serotonin production, which is associated with feelings of calm. Choosing whole grains over refined options like white bread or pastries may help sustain focus and mood throughout the day.
4. Fruits and Berries
Fruits provide natural sugars and essential nutrients that support brain health and cognitive function. Berries, including blueberries, strawberries, and raspberries, are high in antioxidants, which may help reduce inflammation and support emotional well-being. Incorporating a variety of fresh fruits into daily meals can contribute to both physical and mental energy.
5. Fermented Foods
Yogurt, kefir, kimchi, and kombucha contain probiotics that support gut health, which is closely linked to emotional regulation. The gut–brain connection plays a key role in neurotransmitter production, including serotonin. Regular inclusion of fermented foods may contribute to improved mood, digestion, and overall well-being.
Dr. Bakshhi emphasizes that consistency is more important than perfection. Simple, balanced dietary choices, such as including herbal teas, healthy fats, whole grains, fruits, and fermented foods, can support long-term physical and emotional health.
