Who here will take anything they can get when it comes to perking up your mood and giving some breathing room to your mind?

Life is crazy — and it’s nice to have go-to things that can help provide some support to your head and how you are feeling.

Eating well is a no-brainer. Fuel for your body is fuel for your mind and soul — But what exactly are we looking for in food that gives us the warm and fuzzies? (not to mention a good brain boost).

Let me tell you that it all starts with Nutrients.

For Mood

Do you ever just feel grumpy? Or sad? Or mad? Like nothing really happened… you just feel that way.

That’s your body trying to tell you something is off (or you're missing something).

The best thing is to listen to its woes! It might be time to pack in some solid nutrients in your diet like…

• Omega-3 Fatty Acids
• Probiotics
• Fiber
• Vitamin B6
• Prebiotics
• Fiber
• Iron
• Antioxidants
• Protein
• Healthy Fats

All of these nutrients have components that are associated with good gut health and strong neurotransmission in the body. The gut (and the neurotransmitters) are in direct relation to serotonin and dopamine levels.

Serotonin and dopamine = good happy feelings. Yay!

For The Mind

Do you find yourself in a little bit of a brain fog? Like you’re seeing things but not really taking it in?

Or maybe your memory has been giving you trouble? Like going into the store for bread and coming out with everything but bread?

Here’s another little bell in your body telling you that something is off. It’s time to take in some good stuff for brain health like…

• Antioxidants
• Omega-3 Fatty Acids
• Vitamin K
• Zinc
• Magnesium
• Copper
• Iron
• Vitamin E
• Caffeine

All of these tend to bounce around in foods that are anti-inflammatory — and reduced inflammation in the brain is key to a good, healthy mind.

Not to mention these nutrients are associated with boosting neurological transmitters that help you stay focused and improve memory.

We can all do with some extra love for the thing in our heads that keeps everything up and running!

The Right Foods

In order to get a good amount of nutrients, you have to make sure to include a lot of variety in your diet (and I’m not talking about a burger, shake, and fries).

Eat lots of leafy greens, colorful vegetables, berries, nuts, lean meats, fish, and even a little dark chocolate if you have a bit of a sweet tooth.

Sleep, rest, exercise, sunlight, reduced stress, and lots of water are also great options for improving mood and mental clarity — but in order for those things to be extra effective, you have to start at the base of everything — which is what you’re putting in your body on a daily basis.