Foods to Boost Your Mood
It’s starting to get cold outside, the sky is a bit grey, you need to take out the sweaters from the back of the closet and goodbye shorts. Because it’s not that sunny anymore, a-lot of people tend to get into the “Fall Blues”… one of the ways to treat this Fall Blues is by food! The food that we eat, directly affects our brain- Neurotransmitters are being secreted in the brain and regulate behavioral and physiological processes such as mood, anxiety etc. In order to produce, activate and protect those neurotransmitters, some nutrients are essential- and that’s where your roll begins!
So what are the nutrients your body needs in order to produce those neurotransmitters that will make you happier?
Vitamin B-12 & Folic acid (Vitamin B9)- Help to prevent disorders on the Central Nervous System (CNS) and mood swings. Research shows that Folic acid defficiency may cause depression. You can find folic acid in green vegetables, and Vitamin B-12 in meat, eggs, fish, milk and cheese.
Selenium- Protects the neurotransmitters and is a great antioxidant. Giving selenium to people who lacked it, showed significant increase in their mood. Good sources for selenium: whole wheat products, beans, legumes, lean meat, low fat dairy products, nuts, seeds and sea food.
Omega-3 fatty acid- Research shows the Omega-3 lowers anxiety and depression and boosts the mood. The best sources for Omega-3 are fish (Salmon,Mackerel, Tuna and sardines). Vegeterians can get Omega-3 by eating walnuts, soya beans and Flaxseed.
Vitamin D- 15 minutes in the sun every day should provide you all the vitamin D you need, but in the winter when there’s no sun we need to work a bit harder to get this Vitamin D. The best sources for Vitamin D are Fish, eggs, dairy products, cereal and liver.
Vitamin E- Vitamin E defficiency can cause disorders in the nervous system, depression and fatigue. Good sources for Vitamin E: olive oil, avocado, nuts and almonds (the common for all those food- fatty foods).
Carbs- Although not a vitamin or mineral but those carbs can really boost up your mood and those are great news! Carbs increase Serotonin secretion in the brain, which makes us feel better! Good sources for carbs: whole wheat products (bread, pasta, rice), quinoa, fruits and dark chocolate.
And now here are some great ideas for foods that contains one or more of the above:
- Whole wheat burrito with avocado,beans and ground meat (Vitamin E, Vitamin B-12, Folic acid and selenium)
- Baked Salmon with green salad (Vitamin D, Omega-3, Folic acid)
- Sushi (Vitamin D, Vitamin E, Omega-3)
- Hummus with whole wheat bread (Vitamin E, Carbs)
- Veggie Burger (Folic acid, Vitamin B-12, Selenium, Omega-3)
Have a nice Fall