Lack of nutrients in the body of women may upset their moods and hinder them from performing their daily domestic chores and professional work. The fact that any woman will experience mild to severe mood disorders at some point in her life during her transformative stages – whether it be during pregnancy, childbirth, the menstrual cycle, or puberty – is not all that surprising.
When the following foods or nutrients are consumed, hormones that improve mood are at work, slowing the aging process and maintaining mental stability.
11 Women’s Mood Enhancing Vitamins and Minerals
1. Vitamin B, D, and E
Vitamin deficiencies, especially those in B, D, and E have been associated with a higher incidence of mental health problems: B6 and B12 impact neuron production and cognitive function. Vitamin D aids in stabilization through the production of serotonin, and vitamin E’s antioxidant qualities may prevent brain cell damage.
- Vitamin B: Eating leafy greens, whole grains, legumes, and animal products like dairy and lean meat will help one benefit from this potent nutrient.
- Vitamin D: Moderate exposure to sunlight may help you gain the anti-aging antioxidant vitamin D. Drinking milk, orange juice, and fish may also nourish you with these nutrients.
- Vitamin E: Eating broccoli, spinach, nuts, and seeds may nourish with this detoxifying nutrient.
2. Zinc
It is a necessary mineral that may help women with infertility problems regain their fertility and have better mood conditions. It may produce new brain cells and reverse the depression.
- Dark chocolate: Eating chocolate may fulfil the requirement of zinc and that will activate the reproductive and mood boosting hormones.
- Oysters: It is the greatest source of this vital element that raises immunity and increases libido.
- Eggs: As zinc plays a major role in influencing fertility and regulating the menstrual cycle, eating eggs will help address the deficiency and keep the mind active.
- Beans and lentils: These legumes can be an excellent substitute for meat for a vegetarian woman. Eating them in sprouted conditions will enable her to get maximum zinc.
- Leafy green vegetables: Zinc-rich foods like spinach, broccoli, and kale boost a woman’s energy and mood.
3. Magnesium
It can improve the health of a woman going through menopause who may be experiencing a deficiency in reproductive hormones and an unstable mood.
- Dry fruits: Consuming apricots, cashews, and almonds will provide your body with magnesium, which improves bone density and calms your mind.
- Seeds and peas: Green peas, chickpeas, and pumpkin seeds are also excellent sources of magnesium and can help manage mood swings that occur during premenstrual conditions.
- Potatoes: To compensate for magnesium deficiency in your body, always eat unpeeled boiled potatoes. Adding common salt and black pepper will improve the taste.
4. Iron
A deficiency of hemoglobin or red blood cells can lead to poor mental health and anemia in women. Iron is necessary for staying active and activating the brain’s neurotransmitters.
- Dates: This dry fruit has the highest amount of iron, which may improve hemoglobin levels and keep your brain active.
- Pomegranates: It is the richest source of iron. It is the fruit that every woman would like to eat to increase the red blood cells through iron absorption by vitamin C.
- Apples: Anemic conditions lead to low RB counts in women along with poor mental health. But eating an apple every day will not let the woman suffer from anxiety and depression.
5. Omega 3 Fatty Acids
It is an essential component that every woman requires to boost her mood. It might support mental stability and neurotransmitter activation.
- Mustard oil: Using it as a cooking medium would help you benefit from this oil. It will help stabilize cholesterol and promote good heart health. It may also help make brain cells active and lift the mood.
- Oily fish: Eating fish like hilsa, rohu, mackerel, sardines, and salmon will give you enough omega-3 fatty acids. Eating them regularly will help fight depression and stimulate intelligence and focus.
- Walnuts: Having a handful of walnuts daily will help stimulate better mood conditions.
6. Selenium
A selenium deficiency negatively impacts any person’s mental health. However, there are foods that anyone can eat to improve their mood.
- Soy products: Consumption of soy milk, soy yogurt, and miso soup may raise the level of selenium, which is helpful enough for any female under menopause conditions. It shields the woman’s body cells from oxidative damage or the onset of cancer.
- Buttermilk: Having buttermilk in a regular diet may stimulate relief from depression and oxidative stress due to the presence of selenium.
- Vegetable-based pickle: Eating this fermented matter will activate yeast formation to restore gut health and activate the brain cells.
7. Calcium
Apart from strengthening bones, it also regulates the brain’s neurons, thereby making the woman highly proactive.
- Cow’s milk: It is the best way to derive calcium, which boosts the revitalization of brain nerves and improves concentration and memory power.
- Ragi flour: Consuming ragi roti daily is the best way to get calcium in the body and become physically and mentally strong and active.
- Paneer and cottage cheese: Eating paneer or cottage cheese can reverse the weakening of brain cells caused by malnutrition. Both dairy products have the potential to improve the mood of any woman experiencing mental health issues.
8. Copper
According to studies, any food that contains the mineral copper may also help prevent depression.
- Organ meat: With copper and other healthy minerals, you can eat the liver of lamb or poultry to control or stabilize your mood.
- Shellfish: Eating shrimps, crabs or lobsters may help you get the needed copper for stimulating the nervous system and brain nerves.
- Copper vessel: Drinking the water in the copper vessel overnight and on an empty stomach the following day will also give you copper properties.
9. Manganese
Including enough manganese in a woman’s regular diet would improve her mood. It may also improve the work of brain cells by improving the flow of blood to the brain.
- Spices ( Black pepper and clove): Black pepper and clove may fulfil manganese requirements for revitalizing brain cells and maintaining a positive mood.
- Garlic: It not only helps in improving the taste buds but also reduces the risks of cerebral disorders.
- Buckwheat: Its high manganese content is changing age-related cognitive impairments in women.
10. Phosphorus
This specific mineral empowers and activates the brain’s neurotransmitters, which send messages from one nerve to another instantly. Adequate consumption of this mineral may reverse women’s emotional problems and cognitive decline.
- Small bony fish: In addition to phosphorus, eating Mourala fish, a small variety of freshwater fish, is rich in other nutrients that will support a woman’s physical and mental well-being.
- Pork : To a certain extent, 85 gm of pork can meet the phosphorus requirement for mental wellness. However, it must be combined with other phosphorus-enriched foods.
- Mushrooms: Amongst the other mushroom varieties, one can derive phosphorus by eating shiitake mushrooms to boost brain health.
11. Mood Boosting Beverages
The following drinks help nourish your body, promote mental and physical calmness, and provide hydration.
- Tomato Soup: This tomato soup contains folate and magnesium, which are known to help control depression in women. Its antioxidant qualities may also aid in resolving endocrine system disorders and promote a stable mood and healthy reproductive system.
- Grape Juice: Grapes are highly effective in enhancing memory, controlling attention deficit, and regulating immune cells. Drinking its juice may reverse fatigue and anemic conditions with its richness in iron and minerals.
- Beet Juice: Juice extracted from this root vegetable will calm the growing blood pressure level due to detoxifying nitrates. It may reduce fatigue, stress, and anxiety by regulating the brain’s pleasure centers.
- Berry Smoothies: A healthy gut nourishes the mind. Smoothies made from seasonal berries would strengthen the gut with fiber and antioxidants and make the body and mind active.
- Turmeric And Cinnamon Tea: Drinking this natural solution will release antioxidants in the body to balance reproductive hormones and overall metabolism. It will also relax the central nervous system and might help her feel happy.
Conclusion
Mood swings are noticed in every woman. She might not be able to regulate her emotions, particularly during her life-changing phases, which include puberty, pregnancy, motherhood, and menopause. It is the effect of nutrients in fruits, vegetables and meat that may play upon the minds of any person and regulate the cognitive abilities.
