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3 Foods That Improve Mood

Do you often feel an energy drop in the middle of the morning? Or ask yourself, around 3 to 4 PM, “How am I going to go through the rest of the day?” Are you the type to become more and more irritable, aggressive as meal time approaches?

These variations in energy and mood could be closely related to variations in your blood sugar level. Indeed, when blood sugar falls below a certain threshold, various symptoms can be felt, such as irritability, mood swings, sugar cravings, tiredness, or even a headache.

In order to keep your blood sugar more stable and to prevent these inconveniences, it is preferable to do the following:

  • Limit the consumption of foods that are a source of refined sugars (white bread, candies, pastries, soft drinks, etc.);
  • Make sure to balance your nutrition with a sufficient quantity of fiber and protein.

Here are 3 foods to include in your nutrition that will help you stabilize your blood sugar, and consequently, improve your mood!


This small berry is very rich in fiber: 8 g per serving of 250 ml (1 cup). High in antioxidants (anti cancer compounds), blackberries are also a source of vitamin C, beta-carotene, calcium, phosphorus, potassium, and magnesium.

–> For your snack, mix one cup (250 ml) of blackberries with ¼ cup (60 ml) of cottage cheese for a real treat!


We should give it a larger share of our nutrition. Did you know that kiwis contain more vitamin C than oranges? This fruit is an excellent source of digestive enzymes, which means that when we eat it, the body needs less energy to digest it. Vitality and energy are therefore improved afterward.

Soy beans

They already have a great reputation, however, many remain hesitant about integrating them to their nutrition. Rich in fiber and protein, and a source of calcium, iron, omega-3 fatty acids, as well as vitamins C and B3, they provide the body with lasting energy.

When you have guests over, instead of serving fatty snacks as appetizers, use immature soy beans (also called edamame beans) sprinkled with a pinch of fleur de sel. Limit yourself to ¼ – ½ cup (60 to 125 ml).

–> For your snack, you could also eat 1 to 2 tablespoons (15 to 30 ml) of dried soy beans with a fruit of your choice.

By Marilyne Petitclerc

Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

3 Foods That Improve Mood is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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