Food For Mood: Let Us Uplift Our Moods With These Amazing Foods And Recipes By Dr Bathwal

Updated at: Jun 17, 2020
Food For Mood: Let Us Uplift Our Moods With These Amazing Foods And Recipes By Dr Bathwal

Don’t let mood swings or depression take away your peace. Let these foods help you live a happy life!

Swati Bathwal
Healthy DietWritten by: Swati BathwalPublished at: Jun 17, 2020

There is a lot of talk about depression and feelings of low in the social media since post covid19 pandemic, but before we self- diagnose ourselves with the word depression, we need to ask whether we are having momentary feelings of low or if our feelings are for a while. There are many factors like our relationships, upbringing, life experiences, gene expressions and various factors which could be involved. What you could be experiencing would be momentary lows due to social isolation or job constraints and this is temporary unlike clinical depression.


Our food plays a vital role in how we feel about ourselves and simultaneously how we feel impacts our food intake. So, let us talk something positive and discuss those foods which not only uplifts our mood but are nutritious at the same time. 


It goes without saying Ashwagandha is paramount in controlling our feelings of anxiousness and calms our nervous imbalances. It also helps miraculously in improving sleep and in building our immunity. This is a tonic you are looking for if you are having sleepless nights or experiencing feelings of low and need that mood upliftment. Usually it is available in capsule, powder or liquid form. Excess consumption of this herb can cause diarrhea, consume only 1 teaspoon or maximum 5 gm a day. 

Also Read: You Must Try Ashwagandha Tea: The Immune-Tea



Milk is a rich source of tryptophan, the precursor to happy hormone serotonin. But if you can’t consume cow’s milk, you can have almond milk (but homemade) it is also a rich source of tryptophan. Milk sources like cheese, paneer, curd are similar rich sources of tryptophan. This is my favorite version of milkshake to uplift mood- Mix 1 cup milk, 1 tablespoon chocolate powder, 1 tablespoon pumpkin seed, 2 dates, ½ banana. Mix all the ingredients in a blender and sip through. It is delicious and nutritious. 

Egg Whites

Eggs white are one of the richest sources of tryptophan. Tryptophan in our foods get converted into serotonin in our body which releases happy hormones. Use egg whites in baking, as an omelette, scrambled eggs, boiled eggs, egg curries or poached eggs. A high tryptophan version of egg recipe would be adding spinach, chopped broccoli, 1 tablespoon grated yellow cheese mix them with eggs to create a happy omelette. These ingredients are rich sources of amino acid and will also uplift our mood. 

Pumpkin Seeds 


Pumpkin seeds have zinc, magnesium, omega 3 and tryptophan. All the nutrients are essential for a balanced nervous system. The best way to consume pumpkin seed it to add 1 tablespoon of pumpkin seed powder in wheat flour or sprinkle on your salads or vegetables. If you are looking for adding some calories to your everyday meals, you can make a Mood uplifting laddu mixed with pumpkin seeds, almonds, dates or jaggery and walnuts. This can be a delicious snack or consume it with a glass of milk instead of a meal.


Probiotics play a key role in improving our moods, our gut bacteria send neurotransmitters to our brain which makes us happy. They also reduce inflammation in our body which also helps in reducing feelings of low. Some of our regional foods rich in probiotics are khandvi, dhokla, lassi, chaas, kanji, dosa, idli etc. 

Also Read: Weight Loss Probiotic Foods: 7 Food Items That You Should Start Eating To Lose Weight

Here's how you can make a beverage at home to instantly life your moods: 

Mood Up lifter Drink


  • 1 cup milk – cow or fresh almond milk 
  • 1 teaspoon Ashwagandha powder 
  • 4-5 almonds 
  • 1 medium banana 
  • 1 teaspoon flaxseed powder 
  • 1 teaspoon jaggery 

PREPERATION: Mix all the ingredients in a blender and drink it once a day. Preferably, in the evening. This drink is a health tonic. Milk has tryptophan which helps in releasing happy hormones serotonin, ashwagandha helps in relaxing our nervous system, almonds and banana contain tryptophan which makes us happy. Flaxseeds are rich in omega 3 which supports our brain health. This is a complete drink on its own. 

Each one of have our own stress coping mechanism, read books, listen to the music, meditate, watch movies, dance, talk to family and friends and laugh your way out. 

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