Good Mood Foods and Spices

As far as I know, everybody wants to consistently feel good. Whether you're in the DSM, a doctor, housewife/husband, successful business owner, or on a budget, we all want to feel like our best.

In the most recent years, doctors, nutritionists, biologist, botanists, chemists, and psychologists have all been doing in-depth studies and research into the effectiveness of herbs/spices and the real foods we eat and their effects on the body, brain, and mind, especially when it comes to mental aliments and mental well-being.

Many of these delicious additives are showing their worth when it comes to the brain and happiness; some even to the level of current pharmaceuticals when used properly and regularly (Note: That does not mean one should quit any prescribed medication. Heavy use of some herbs/spices can have contradictions).

With that said, here are some mood boosting herbs, spices, and foods I use weekly in my cooking and snacking.

Herbs and Spices:

1. Basil- contains vitamin A, vitamin K, vitamin C, magnesium, potassium, iron and calcium.
2. Cacao- contains theobromine, a nervous system stimulant
3. Cardamom- contains niacin, pyridoxine, riboflavin, thiamine, vitamin A, vitamin C, sodium, potassium, calcium, copper, iron, manganese, magnesium, phosphorus, and zinc.
4. Cinnamon- contains fiber, manganese, calcium, iron, vitamin K.
5. Chamomile- contains calcium, magnesium, potassium, fluoride, folate and vitamin A.
6. Curcumin/Tumeric- conatins beta-carotene, ascorbic acid (vitamin C), calcium, flavonoids, fiber, iron, niacin, potassium, zinc and other nutrients (a few 100 compounds actually).
7. Ginseng- contains a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. (All which aid in better mood, relaxation and energy)
8. Nutmeg- contains copper, potassium, calcium, manganese, iron, zinc and magnesium.
9. Oregano- contains fiber, calcium, iron, magnesium, manganese, potassium, vitamin E.
10. Rhodiola Rosea- contains it's main components rosavin and salidroside. (They help regulate serotonin, dopamine and reduce cortisol)
11. Rosemary- contains vitamin A, thiamin and magnesium, fiber, vitamin C, vitamin B6, folate, calcium, iron and manganese.
12. Saffron- contains copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium.
13. Thyme- contains vitamin C, vitamin A, iron, manganese, copper, and fiber.
14. Cloves- contains calcium, vitamin E, vitamin C, manganese and magnesium.

Foods:

1. Avocado- vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Also provides lutein, beta-carotene, and omega-3 fatty acids.
2. Beans and peas. (Lagumes. Lentils. Beans. Green peas. Chickpeas. Etc.)- protein, carbs, fiber, antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
3. Blue potatoes- protein, fiber, vitamin C, vitamin B6, potassium.
4. Canola oil- vitamin E, vitamin K, other compounds that lower cholesterol.
5. Coconut- fiber, vitamin C, vitamin E,vitamin B1, vitamin B3, vitamin B5, vitamin B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.
6. Cold-water fish (Salmon. Cod. Tuna. Tilapia)- the most important part is the omega-3 acids, protein, iron
7. Dark leafy greens- fiber, folate, and carotenoids, vitamins C, vitamin K, iron and calcium.
8. Eggs- vitamins A, B2, B5, B6, B12, D, E, K, phosphorus, selenium, calcium and iron.
9. Honey- iron, zinc, potassium, calcium, phosphorous, magnesium, selenium, vitamin B6, thiamin, riboflavin, pantothenic acid and niacin.
10. Mussels/oysters- omega-3, vitamin B12, vitamin C, iron, selenium, manganese and zinc.
11. Nuts and seeds (unsalted/natural)- vitamin E, folate, calcium, iron, zinc, potassium, magnesium, selenium, manganese, copper.

Now, I understand that it's not always realistic to make a full meal on a daily basis. The good thing is that many of these can be eaten by themselves and make great snacks. The easiest to use is the spices. For example; in my morning coffee, I add a teaspoon of cinnamon, nutmeg, and cacao. When I make a few eggs and potatoes in the morning, I add nearly all the spices I have into the bowl. Not only do those few extra seconds of sprinkling make the food more exciting, it could be the difference that makes your day/week/month/life better.

Below is 30 mood boosting recipes I've recently been using. Any of the meat based ones can easily be vegetarian modified.