Mood & Food
Foods to Boost Mood
Depression has been linked to low levels of folic acid. Food’s rich in folic acid include green vegetables, pulses and citrus fruits. Try sautéing your green leafy vegetables in some butter or olive oil to increase absorption of fat-soluble nutrients and serve with your main meal.
Spicy food has been shown to release endorphins. Endorphins are the body’s natural way of relieving pain by blocking the nerve’s ability to transmit pain signals. The neurotransmitter dopamine is also responsible for a sense of reward and pleasure. For some, eating spicy food triggers a sense of euphoria similar to a high! Be sure to include chillies in your soups, stews and curries to boost your mood.
There are many foods that help increase the levels of dopamine, which is the hormone most associated with pleasure and satisfaction. These include:
• Dairy foods such as milk, cheese and yogurt
• Unprocessed meats such as beef, chicken and turkey
• Omega-3 rich fish such as wild salmon and mackerel
• Eggs
• Fruit and vegetables, in particular bananas
• Nuts such as almonds and walnuts
• Dark chocolate
Including these foods brings about rewards not only in terms of mood but also in terms of health.
Foods to Reduce Anxiety
B-Vitamins are often depleted in individuals who suffer from anxiety. Algae’s such as spirulina and chlorella provide a wide range of B-Vitamins. These can be added to your porridge, smoothies or just sprinkled over any of your main meals.
Certain teas such as valerian and chamomile can help calm you down. Valerian works like a sedative on the brain so the best time to have a cup is late in the evening i.e. just before bedtime. It should be brewed for between 5-10 minutes. Meanwhile, chamomile tea can be consumed throughout the day, perhaps 2 or 3 times as and when needed to reduce anxiety.
Magnesium is a calming mineral that nourishes the nervous system and helps prevent anxiety, fear, nervousness, restlessness and irritability. Magnesium is also protective of the heart and arteries which is important if you suffer from anxiety or panic attacks. Food sources of magnesium include cacao/cocoa, fish, dark green leafy vegetables, beans and lentils.
Insufficient intake of L-tryptophan, L-phenylalanine, or L-tyrosine are associated with increased symptoms of anxiety. Food’s rich in these amino acids include poultry, seeds and nuts, beans, dairy products (L-Tryptophan), lentils, chickpeas, nuts, flaxseeds (L-Phenylalanine) and spirulina, eggs and fish (L-Tyrosine).