It may be nice to know certain foods are high in specific nutrients and have been proven to positively benefit mood. Especially if depression, anxiety, or blueness are concerns for you, nutrition is a powerful tool that can help you stay or get well.
Here are 4 nutrients you can increase in your diet to seriously boost your mood.
1) Omega 3s
There is much research proving the benefit of omega 3s in the treatment of depression and other mood disorders. Omega 3s provide necessary brain nutrients, including EPA and DHA. Examples of fish high in omega-3s include sardines, salmon, herring, trout and canned white tuna. Shellfish, including mussels and oysters, also contain omega-3s. Other sources include flaxoil, chia seeds, and walnuts.
2) B Vitamins
More accurately these vitamins should be known as Hap-B vitamins. These water soluble vitamins are mood and energy boosting and are very effective at addressing symptoms of mood imbalance, including anxiety and depression.
Food processing destroys naturally occurring B vitamins, so the best way to increase Bs in your diet is to fill your refrigerator and pantry with raw, organic fruits and vegetables. Beans and lentils, as well as whole grain are also high in B vitamins.
Protein is made up of amino acid building blocks. These tiny nutrients are essential for building muscle, energy, and mood. One amino acid that particularly benefits mood is tryptophan. Found in turkey, barley, and beans, tryptophan supports the mood boosting serotonin.
Antioxidants which could help to fight anxiety and stress are found in foods that have high beta-carotene level as well as those rich with vitamins C and E. One way to ensure your diet is rich in antioxidants is to eat a rainbow everyday. Encourage variety and colour in your diet as a means of boosting your mood. To go for colour choose fruits such as pomegranate, pineapple, grapefruit, berries; vegetables like beets, peppers, kale and spinach; as well as legumes and nuts and seeds especially walnuts, pecans and sunflower seeds.
There are many fantastic recipes you can try using foods rich in the above nutrients. One of my favourite website to visit for nutritious meal ideas is http://www.nourishingmeals.com.
Isn’t it wonderful to know that you have a significant amount of control when it comes to using food to power your mood?