Hippocrates said, “Let food be your medicine, and medicine be your food.” Most of us have a certain “comfort food” we crave when we feel out of sorts, but some foods have a more lasting emotional impact than others. These foods can help keep you calm and happy by nourishing your brain and improving your mood.
Make sure your carbs are whole grains
Carbs and Your Mood
Eating them can help keep you from being depressed. Your brain can only manufacture serotonin (which elevates your mood) when you eat carbs. Researchers found that people who ate only 20 grams of carbs a day (the same as a small bowl of cereal) felt more irritable and cranky. Don’t rush out to buy a supersize of fries, though! Whole grain carbs are what you need, without the fat to make you feel sluggish. To elevate your mood it is recommended that you eat one carbohydrate snack a day and if possible, a protein-free dinner. You should see your mood improve in a week or less.
Fish - Natural Prozac
It contains Omega-3 fatty acids that have been proven to affect your brain chemistry. In fact, it has been as effective as Prozac in some cases. It is recommended to receive these benefits you must eat fish at least 3 times a week. Fish with the best benefits include salmon, herring, mackerel, sardines, and black cod. You can also take fish oil supplements or there are vegan options. Vegan foods that contain omega-3s include flax seeds, chia seeds, hemp seeds, seaweed, beans, winter squash, leafy greens, cauliflower, broccoli, Brussels sprouts, berries, wild rice, mangoes, and honeydew melon.
A folate deficiency can cause depression
Spinach and Depression
The folate found in spinach and other leafy greens can improve your cognitive function. A folate deficiency can cause depression. Eat one and a half cups of spinach, one cup of lentils, or four cups of broccoli to get your recommended 400 micrograms a day.
Vitamin D and Depression
The best way to get vitamin D is from the sun. However, if you’re vitamin D deficient, you may need supplements. At Washington University they found that administering 20,000 to 40,000 IU of vitamin D to depression patients lessened their depression. These doses should only be used under a doctor’s supervision. However, it is recommended that a dose of 1,000 IU a day could help. Make sure to get D3 for the highest potency. However, you can also obtain it through fish, liver, beef and fortified dairy products. Three servings a day of dairy should be enough to boost your mood.
Healthy fats are good for you in moderation
Healthy Fats and Your Mood
Olive oil, nuts, and avocados contain fats (mono-unsaturated fats) that are actually good for you. They are great for both your heart and your mood! Get about five servings a day (but remember that servings of fat are pretty small, so don’t overdo it!) For example, a serving would be one teaspoon of olive oil, eight black olives, six almonds, or one slice of avocado.
I would love to hear your story on how you have used nutrition or other natural remedies for your moods and/or depression!
I would love to hear your story on how you have used nutrition or other natural remedies for your moods and/or depression!
If you would like to learn how to use nutrition and other lifestyle changes to improve your mood and help you feel happier, contact me for your FREE Discovery Session today!
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