The Quinoa-Mandarin Salad for Better Moods | Mental Health Recipes

As the gentle warmth of spring unfolds, there’s a freshness in the air that can’t be beat.

Bright colors are back. Fresh meals are in. And this quinoa-mandarin salad fits into both of those categories.

With its bright orange and green colors, this salad delivers freshness to both your dinner table and your mind. These ingredients have heaps of benefits for your physical and mental health. Plus, the flavors in this salad scream spring!

So, let’s discover how to craft this easy side salad, bringing a bit of spring freshness back into our lives. 

The Best Quinoa-Mandarin Spring Salad

This is a great go-to for spring and summer.

You’ll love it. Guests will love it. And it’s not your typical salad (thank goodness!). Plus, it’s not that hard to make (basically, my favorite phrase when it comes to cooking). 

How This Fresh Spring Salad Combats a Negative Mood

With the warm weather back, many of us are starting to come out of our winter hibernation. We’re feeling better. After a long, cold, and potentially dark few months, the sun feels good. And this salad can help you further your journey toward better mental health, keeping any negativity at bay. Here’s how!

Quinoa Provides Plenty of Protein

Quinoa is a complete protein containing all nine essential amino acids that our body cannot produce on its own. These amino acids are crucial for brain health as they are the building blocks of neurotransmitters, which are chemicals that convey signals in the brain. 

For instance, tryptophan, found in quinoa, is a precursor to serotonin, a neurotransmitter often referred to as the "feel-good" hormone because of its role in enhancing mood and reducing depression.

Oranges Bring a Bit of Sweetness

Clementines, like all citrus fruits, are rich in vitamin C. This vitamin is vital for the immune system and also important for mental health. Studies have shown that vitamin C has a mood-elevating effect, reducing symptoms of depression and anxiety.

Additionally, the antioxidant properties of vitamin C can protect the brain against oxidative stress, which is linked to various mental health disorders.

Pistachios & Avocados Offer a Dose of Healthy Fats

Pistachios contain healthy fats, fiber, and protein, which can help stabilize blood sugar levels.

Blood sugar regulation is important for maintaining stable energy and a stable and happy mood. Moreover, pistachios are a good source of B vitamins, particularly B6, which is essential for the production of neurotransmitters, including serotonin and dopamine, enhancing mood and cognitive functioning.

On top of this, avocado is packed with healthy fats, particularly omega-3 fatty acids, which are known to reduce the risk of depression and anxiety.

These fats are crucial for brain health, enhancing cognitive function and contributing to the structural integrity of brain cells. Avocado is also high in tryptophan, further supporting the production of serotonin.

In Smaller Amounts…

Both lemon and orange juices are also high in vitamin C, contributing to the antioxidant and mood-elevating benefits mentioned with clementines.

Additionally, the refreshing flavors of these juices can have a positive effect on mood by reducing stress and enhancing mental clarity and energy levels.

Olive oil is further rich in polyphenols, antioxidants that protect brain cells from damage and may improve mood and cognitive function. Then, there’s honey which acts as a natural sweetener.

This can provide a healthier energy boost compared to refined sugars, which can cause blood sugar spikes and crashes, negatively impacting your mood.

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Here’s how you can make this delightful side for your next meal.