Carbohydrates cause a release of serotonin, which has a calming effect. This explains why you may crave carbohydrate-rich foods when under stress.

Proteins increase tyrosine, dopamine and norepinephrine, which help increase your alertness.

Blueberries, dark chocolate and Omega-3 fatty acids, found in fish or walnuts, encourage neurogenesis, which increases your brain’s performance and overall health.

Thiamine (or Vitamin B1), often found in legumes or grains, like alfalfa, soybeans, brown rice and barley, regulates your energy supplies and coordinates your nerve and muscle activity. It can help you feel more alert and energized.

Folate (or Vitamin B9), often found in leafy greens, like kale and spinach, is essential for red blood cell production, which transports oxygen all over your body. Eating leafy greens can improve your concentration.

Vitamin C, which is found in fruits and vegetables, affects your serotonin levels. Foods that are rich in Vitamin C can rapidly improve your mood and reduce stress and anxiety.

…and your mood

Nutrition affects your mind…

March is National Nutrition Month so, over the next few weeks, we’re going to take a closer look at how what you eat affects the way your brain works. Let’s start with your lunch! If you often feel a boost or slump in the afternoon, what you’re eating may be the reason.

You already know that what you eat interacts with the chemicals in your brain and can affect your mood. This week, we’re going to focus on the foods that make you feel good. Based on your needs, try incorporating some of these foods, in moderation, into your diet.

When you need energy…Beans are a source of protein filled with iron, B-vitamins, fiber and amino acids, which not only help with energy but also digestion.

Almonds are rich with manganese and copper, making them a perfect snack to keep your energy levels high throughout the day.

Bananas offer potassium and glucose, which are rapidly digested and turned into energy.

Whole grains, such as brown rice or wheat bread, are refined carbohydrates. These are perfect to have three to four hours before a workout, as the fiber content helps you feel fuller longer.

When you need to de-stress and relax…Green tea contains an amino acid called theanine, which is linked to reducing anxiety and promoting sleep.

Dark chocolate contains certain antioxidants, which are known for their relaxing properties.

Oatmeal boosts your serotonin production at a slow-and-steady pace, keeping you serene all day.

Citrus has been found to decrease blood pressure and cortisol levels, so look for foods that are rich in Vitamin C, like oranges.

Certain foods can boost your mood

Food helps you do … well, pretty much everything. But, when you’re hungry, your body and mind aren’t operating as best as they can. Instead, your hypothalamus works overtime and releases the hormone ghrelin, which negatively affects your brain cells, neural functions, mood and bodily functions.

Studies have also shown that, when you’re hungry, your perception of the outside world changes, making you more likely to take uncalculated risks. This can be explained by evolutionary psychology — if you didn’t have food to eat, it meant the end was near. So your analytical thinking takes a backseat and you are more likely to make irrational decisions. So, looks like getting hangry (hungry + angry) is in our genes.

Whether you’re on the move or at your desk, here are some tips to help deal with your hunger …

Here’s a list of healthy snacks to keep in your desk

Try incorporating these tips instead of resorting to fast food

Try drinking a glass or two of water or green tea, which has several health benefits

Use these 6 tips to make sure you don’t overeat

HUNGERCAN CHANGE YOUR BRAIN AND BEHAVIOR