Dark chocolate helps boost your mood and sustain clear thinking among adults who are engaged in intense mental efforts — like students cramming, or journalists on deadline.

http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress

The following is from the above web link.

DREW RAMSEY, M.D., a psychiatrist at Columbia University and author of The Happiness Diet, says a nutrient-rich diet is best for beating stress.

For dessert, go for dark chocolate, which can have "an acute affect on mood," 

Ramsey says. He points to a study that found cocoa flavanols can help boost mood and sustain clear thinking among adults who are engaged in intense mental efforts — like students cramming, or journalists on deadline.

Consumption of cocoa flavanols results in acute improvements in mood and cognitive performance during sustained mental effort.

http://www.ncbi.nlm.nih.gov/m/pubmed/19942640/

The following is from the above web link for your convenience .

Consumption of cocoa flavanols results in acute improvements in mood and cognitive performance during sustained mental effort

AuthorsScholey AB, et al. Show all Journal

J Psychopharmacol. 2010 Oct;24(10):1505-14. doi: 10.1177/0269881109106923. Epub 2009 Nov 26.

Affiliation

Abstract

Cocoa flavanols (CF) positively influence physiological processes in ways that suggest their consumption may improve aspects of cognitive function. This study investigated the acute cognitive and subjective effects of CF consumption during sustained mental demand. In this randomized, controlled, double-blinded, balanced, three period crossover trial 30 healthy adults consumed drinks containing 520 mg, 994 mg CF and a matched control, with a three-day washout between drinks. Assessments included the state anxiety inventory and repeated 10-min cycles of a Cognitive Demand Battery comprising of two serial subtraction tasks (Serial Threes and Serial Sevens), a Rapid Visual Information Processing (RVIP) task and a 'mental fatigue' scale, over the course of 1 h. Consumption of both 520 mg and 994 mg CF significantly improved Serial Threes performance. The 994 mg CF beverage significantly speeded RVIP responses but also resulted in more errors during Serial Sevens. Increases in self-reported 'mental fatigue' were significantly attenuated by the consumption of the 520 mg CF beverage only. This is the first report of acute cognitive improvements following CF consumption in healthy adults. While the mechanisms underlying the effects are unknown they may be related to known effects of CF on endothelial function and blood flow.

Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress by ALLISON AUBREY

Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress by ALLISON AUBREY

http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress

What role does serotonin play in our health?

Info source: 

http://www.m.webmd.boots.com/a-to-z-guides/serotonin-faqs

What role does serotonin play in our health?

Serotonin helps to relay messages from one area of the brain to another. It’s believed to influence a variety of psychological and other bodily functions. 

Most of our 40 million brain cells are influenced either directly or indirectly by serotonin.

They include brain cells related to:

Mood

Sexual desire and function

Appetite

Sleep

Memory and learning

Temperature regulation

Some social behavior

In addition, serotonin can affect the workings of our cardiovascular system, muscles and various parts of the endocrine system. Researchers have also found evidence that serotonin may play a role in regulating the production of breast milk and that a defect within the serotonin network could be one underlying cause of cot death or SIDS (sudden infant death syndrome).

The following is from 

http://m.barnesandnoble.com/w/meet-your-happy-chemicals-loretta-graziano-breuning/1116879683?ean=9781463790929

Mood and orange

Good morning, sunshine! Peel an orange any time of day for an instant energy and mood boost. This super-nutritious citrus fruit brims with Vitamin C, which helps pump oxygen through your body and brain to recharge your system. "Oranges are the perfect bring-along snack," says Somer. Toss sections into your salad or rice dishes, and dunk them in fat-free chocolate syrup for dessert.

http://www.ivillage.com/orange-you-glad/4-b-122917

Spinach and mood

Green Means Go

No wonder Popeye was always so jolly: his beloved spinach is swimming in antioxidants, which protect the delicate membranes in brain cells from the free radicals that dampen mood and drain energy. Spinach also boasts folic acid, a B vitamin strongly linked with preventing depression and reducing fatigue. Toss spinach into your salads, sandwiches and soups to up your intake.

http://www.ivillage.com/green-means-go/4-b-122917

Mood and your iron intake in food

Pump Your Iron

Burgers or meat sauce made with lean beef (or, for vegetarians, black beans) will help you get your fill of iron, a mineral that carries the oxygen through blood to generate mental energy. Up to 80 percent of women are iron-deficient, even if the condition doesn't reach full-blown anemia, says Somer. "You can't sleep well or think well with an iron deficiency." To promote optimal intake (and stave off lethargy, fatigue and anxiety), she advises drinking tea and coffee between meals, since their tannins can block iron absorption.

http://www.ivillage.com/pump-your-iron/4-b-122917

Diet Tips for Adults with ADHD

Diet Tips for Adults with ADHD

Some experts believe foods that provide quality brain fuel could reduce symptoms of ADHD. 

High-protein foods, including nuts, meat, beans, and eggs, may improve concentration. 

Replacing simple carbs with complex carbs, like whole-grain pasta or brown rice, can help ward off mood swings and stabilize energy levels.

Info source:

http://www.m.webmd.com/a-to-z-guides/ss/slideshow-adhd-in-adults?ecd=wnl_day_083113&ctr=wnl-day-083113_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Good foods --> blood sugar steady and feel-good brain chemicals --> good mood

Good foods --> blood sugar steady and feel-good brain chemicals  --> good mood

==================

Foods can boost energy by supplying calories, by pushing your body to burn calories more efficiently, and, in some cases, by delivering caffeine. 

For a better mood, the best foods are those that help keep your blood sugar steady and trigger feel-good brain chemicals. 

Info source:

http://www.m.webmd.com/diet/ss/slideshow-energy-mood-boost-diet?ecd=wnl_fib_082713&ctr=wnl-fib-082713_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Can Food Boost Energy and Mood?

Can Food Boost Energy and Mood?

Though it’s too soon to say, "An apple a day keeps the doldrums away," researchers are studying the links between what we eat and how we feel. 

There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood.

Info source:

http://www.m.webmd.com/diet/ss/slideshow-energy-mood-boost-diet?ecd=wnl_fib_082713&ctr=wnl-fib-082713_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Increase Dopamine Through Diet, Exercise and Adequate Sleep ( by wikiHOW):

Increase Dopamine Through Diet, Exercise and Adequate Sleep ( by wikiHOW):

Info source: http://m.wikihow.com/Increase-Dopamine

(1) Eat foods rich in tyrosine. Almonds, avocados, bananas, low-fat dairy, lima beans, sesame seeds and pumpkin seeds may all help your body to produce more dopamine.

(2) Increase your intake of antioxidants. Dopamine is easy to oxidize, and antioxidants may reduce free radical damage to the brain cells that produce dopamine. Many fruits and vegetables are rich in antioxidants, including:

--- Beta-carotene and carotenoids: Greens, orange vegetables and fruits, asparagus, broccoli, beet.

--- Vitamin C: Peppers, oranges, strawberries, cauliflower, Brussels sprouts.

--- Vitamin E: Nuts and sunflower seeds, greens, broccoli, carrots.

(3) Avoid food that inhibits brain function. Such foods may include refined packaged foods, refined white flour, cholesterol, caffeine, and saturated fats. 

(4) Exercise regularly. Exercise increases blood calcium, which stimulates dopamine production and uptake in your brain. Try 30 to 60 minutes of walking, swimming or jogging to jump-start your dopamine

(5) Get plenty of sleep. Your brain uses very little dopamine while you sleep, which helps you to build up your supply naturally for the next day. Get at least 8 hours of sleep per night.

Serotonin: What is ( its relationship with mood )

Serotonin: What is ( its relationship  with mood )

Info source 

http://www.medicalnewstoday.com/articles/232248.php

Serotonin is a neurotransmitter - this is a chemical substance that transmits nerve impulses across the space between nerve cells or neurons. We call these spaces synapses.

Serotonin plays an important part in the regulation of learning, mood, sleep and vasoconstriction (constriction of blood vessels). 

Experts say serotonin also might have a role in anxiety, migraine, vomiting and appetite.

Alterations in serotonin levels in the brain may affect mood. 

Some antidepressant medications affect the action of serotonin, i.e. they are used to treat depression.

About 80% of our body's total serotonin is in the gut, in the enterochromaffin cells - where it regulates intestinal movements. The rest is synthesized in the serotonergic neurons in the central nervous system.

For some types of cells, serotonin is a growth factor - it may have a role in wound healing.

What happens when you follow a very low carbohydrate diet?

What happens when you follow a very low carbohydrate diet? 

Info source:

http://www.m.webmd.com/food-recipes/features/how-food-affects-your-moods?page=2

So what happens when you follow a very low carbohydrate diet? According to researchers from Arizona State University, a very low carbohydrate (ketogenic) diet was found to enhance fatigue and reduce the desire to exercise in overweight adults after just two weeks.

Diet for good mood and good mental health (by Mental Health Foundation, UK)

There are strong links between what we eat and how we feel, for example, caffeine and sugar can have an immediate effect.

But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.

A diet that’s good for your physical health is also good for your mental health.

A healthy balanced diet includes:

(1) Lots of different types of fruit and vegetables
(2) Wholegrain cereals or bread
(3) Nuts and seeds
(4) Dairy products
(5) Oily fish
(6) Plenty of water

Eat at least 3 meals each day and drink plenty of water. Try to limit how many high-caffeine or sugary drinks you have, and avoid too much alcohol.

Please Note: The advice on this page may not apply if your doctor or dietician have given you specific dietary advice, e.g. if you are a kidney patient or a diabetic.

The above info is from:

http://www.mentalhealth.org.uk/help-information/10-ways-to-look-after-your-mental-health/eat-well/?view=Standard

The benefits of regularly eating fish

Info source: http://www.m.webmd.com/food-recipes/rm-quiz-fish-fact-fiction?ecd=wnl_hrt_100212&ctr=wnl-hrt-100212_ld-stry

The benefits of regularly eating healthy fish keep piling up. It lowers blood pressure, cuts the risk of irregular heartbeats, and drops the risk of fatal heart disease by 36%.

It also seems to lower the risk of stroke and some cancers, improve your mood, and help with other conditions, such as rheumatoid arthritis.

Book "The Good Mood Diet: Feel Great While You Lose Weight" by Dr Susan M Kleiner

I am considering to buy the following book.

Info Source: http://www.amazon.com/Good-Mood-Diet-Great-Weight/dp/082128004X

Book “The Good Mood Diet: Feel Great While You Lose Weight”

&ltAuthor: Dr Susan M Kleiner

&ltHardcover: 240 pages

&ltPublisher: Springboard Press; 1 edition (January 2, 2007)

&ltLanguage: English

&ltISBN-10: 082128004X

&ltISBN-13: 978-0821280041

&ltProduct Dimensions: 6.1 x 0.9 x 9.6 inches

About the Author

Dr. Kleiner has written Power Eating® (Human Kinetics, 2001), which is in its third edition and has sold 75,000 copies. She is also the author of Power Food (Rodale Press, 2006). She is the Nutrition Consultant to the Seattle Sonics and the Seattle Seahawks, the media spokesperson for Brita, and she's worked with Quaker Oats, General Nutrition Corporation, Clif Bar, and other corporations.

Bob Condor is the Living Well Columnist for the Seattle Post-Intelligencer. He is a former syndicated health columnist for the Chicago Tribune, and has been nominated twice for a Pulitzer Prize. He's authored or co-authored six books. His articles appeared in Esquire, Self, Shape and TV Guide.

Cottage cheese can boost your mood

Cottage cheese is a rich source of Vitamin B12.

Like folic acid, its B-vitamin counterpart, decreased levels of B12 have been linked to depression.

You can also get your B12 from clams and oysters.

Info source:

http://seattletimes.nwsource.com/html/health/2003573688_foodmood18.html

Spinach can boost your mood

Spinach is a great source of folic acid, a B vitamin also known as folate.

Clinical studies have linked a deficiency of folic acid to depression, in part because too little folic acid leads to lower levels of serotonin in the brain, which can help stabilize mood.

Other foods loaded with folic acid include sunflower seeds, green leafy vegetables, broccoli, wheat germ, oatmeal, black-eyed peas, lentils, soybeans and mustard greens.

Info source:

http://seattletimes.nwsource.com/html/health/2003573688_foodmood18.html

Top 10 Reasons to Smile (by about.com)

Info Source: http://longevity.about.com/od/lifelongbeauty/tp/smiling.htm

Smiling is a great way to make yourself stand out while helping your body to function better. Smile to improve your health, your stress level, and your attractiveness. Smiling is just one fun way to live longer read about the others and try as many as you can.

Note: Stay up-to-date on longevity and anti-aging with my weekly newsletter.

1. Smiling Makes Us Attractive
We are drawn to people who smile. There is an attraction factor. We want to know a smiling person and figure out what is so good. Frowns, scowls and grimaces all push people away -- but a smile draws them in (avoid these smile aging habits to keep your smile looking great).

2. Smiling Changes Our Mood
Next time you are feeling down, try putting on a smile. There's a good chance you mood will change for the better. Smiling can trick the body into helping you change your mood.

3. Smiling Is Contagious
When someone is smiling they lighten up the room, change the moods of others, and make things happier. A smiling person brings happiness with them. Smile lots and you will draw people to you.

4. Smiling Relieves Stress
Stress can really show up in our faces. Smiling helps to prevent us from looking tired, worn down, and overwhelmed. When you are stressed, take time to put on a smile. The stress should be reduced and you'll be better able to take action.

5. Smiling Boosts Your Immune System
Smiling helps the immune system to work better. When you smile, immune function improves possibly because you are more relaxed. Prevent the flu and colds by smiling.

6. Smiling Lowers Your Blood Pressure
When you smile, there is a measurable reduction in your blood pressure. Give it a try if you have a blood pressure monitor at home. Sit for a few minutes, take a reading. Then smile for a minute and take another reading while still smiling. Do you notice a difference?

7. Smiling Releases Endorphins, Natural Pain Killers and Serotonin
Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Together these three make us feel good. Smiling is a natural drug.

8. Smiling Lifts the Face and Makes You Look Younger
The muscles we use to smile lift the face, making a person appear younger. Don't go for a face lift, just try smiling your way through the day -- you'll look younger and feel better.

9. Smiling Makes You Seem Successful
Smiling people appear more confident, are more likely to be promoted, and more likely to be approached. Put on a smile at meetings and appointments and people will react to you differently.

10. Smiling Helps You Stay Positive
Try this test: Smile. Now try to think of something negative without losing the smile. It's hard. When we smile our body is sending the rest of us a message that "Life is Good!" Stay away from depression, stress and worry by smiling.

More Fun Ways to Live Longer