Posted by Westcoast Foodie Blogger
Happy Tuesday Good foodie friends….
Every so often I like to share some healthy facts and find that the research is very interesting let alone educating. Sometimes we all need a reminder of some healthy facts to help us “reset” or work towards more healthy eating habits.
This list shows just a handful of healthy options that can help put you in a better mood while being healthier at the same time.
Did you know that some foods can actually help improve your mood. Here are some great foods that can help you feel both healthy and happy!
This fish is full of omega-3 fatty acids which is important for brain health and can help lift your mood as well as improve your memory. Also salmon is rich in the vitamin B12 which research shows may help in production of serotonin. Serotonin is one of the neurotransmitters responsible for good mood.
Turkey contains the two amino acids tryptophan and tyrosine. These can help make important neurotransmitters that help control your mood including serotonin, dopamine, and and norepinephrine.
It may not be a coincidence if you tend to reach for chocolate when you are feeling blue! The combination of mood-elevating chemicals found in chocolate, such caffeine, theobromine, tyrosine, and tryptophan, reallly can help make you happier! I know it helps me! Trust me when I say that this doesn’t refer to a corner store chocolate bar, try to eat dark chocolate with a higher pure cocoa % for best results.
Walnuts, along with most other nuts and seeds, are a good source of magnesium which influences production of serotonin. A lack of magnesium may cause depression, anxiety, irritability, and insomnia so it’s important that we get enough. It also effects overall energy levels.
Brazil nuts are one of the best sources of the mineral selenium. In recent years, people have been consuming less selenium, but eating just three Brazil nuts a day can provide your recommended daily amount (RDA).
Studies have shown increased depression, irritability, anxiety and tiredness in people with low selenium levels – so by just eating a few Brazil nuts a couple of times a week might help to improve your mood.
Studies have shown that people who are deficient in omega 3 may be more susceptible to depression and low mood. The omega 3 fatty acids found in oily fish, such as salmon, mackerel and sardines, make up a large percentage of our brain tissue.
‘About 60 per cent of the dry weight of the brain is fat, with about 30 per cent of that in the form of omega 3,’ says Dr Eva Cyhlarova, head of research at the Mental Health Foundation. Eating a diet high in omega 3 will also keep your brain healthy and improve mood by keeping brain cells flexible, so the brain’s messaging chemicals – neurotransmitters – can work more effectively.
Oats are an effective mood booster. This is because they have a low glycaemic index (GI), as they slowly release energy into our bloodstream rather than by a quick rush that soon dips. This helps to keep your blood sugar and mood stable. The mineral selenium in oats can also help mood by regulating the function of the thyroid gland.
Lentils are a fantastic kitchen staple. They’re a complex carbohydrate, so like bananas, they have the added benefit of helping to increase the brains production of the feel-good neurotransmitter serotonin. This results in a calmer, happier state of mind with less anxiety.
Stabilising your blood sugar level is important to maintain a stable mood. They are also high in folate – deficiencies in folate have been linked to depression and mania. Lentils can also boost your iron levels – which will give you energy and therefore put you in a better mood.
Certain deficiencies in B vitamins have been linked to depression – serotonin production can actually be hindered by low B vitamin levels. Important B vitamins to look out for include folate, vitamins B3, B6 and B12. Eating leafy green vegetables – such as spinach or broccoli, for example – will help keep your levels up.
Egg yolks are one of only a few food sources of vitamin D. We get most of our vitamin D from the sun, but during the winter months a lack of sunshine (especially in the Northwest) can lead to a vitamin D deficiency and mood related disorders such as seasonal affective disorder and depression. Eggs are also rich in B-vitamins which can help the way the neurotransmitters of the brain send signals, which helps govern mood. If you can try to use Organic or Farm eggs…
What I am sharing is based on research by nutritionists and doctors and found from a few sources that I have come to trust. I by no means am a nutritionist or a doctor so the information I share is simply to help inform my readers.
I hope you enjoy and feel better!