Mood boosting foods!

mood

Not only does a healthy diet help control your waistline, but smarter food choices may also help ward off symptoms of depression.   Since there is no single food or nutrient that can boost your mood, the best nutritional plan to prevent depression is likely to be a varied diet with plenty of fruits, vegetables, whole grains, lean protein, low fat dairy, nuts, beans, and foods rich in omega-3 fatty acids.

Certain foods may help manage depression by providing a variety of important nutrients. Why not try putting these mood foods on your menu!

Nibble on nuts

Try eating fresh nuts on a daily basis. Nuts are healthy foods densely packed with fiber, protein, and healthy fats — just keep track of calories, which can add up quickly. Try to get about 1 ounce a day of mixed nuts, including walnuts and almonds which contain omega-3 fatty acids.  They also contain Tryptophan, an essential amino acid, meaning your body cannot produce it  so it must be obtained from the food you eat.

Tryptophan is a precursor to serotonin, which plays a role in sleep, appetite, and impulse control.  Increased levels of serotonin can actually help elevate mood, but serotonin production is limited by the availability of tryptophan.  So get munching!

Large it with Leafy green vegetables

Spinach and other green vegetables contain the B vitamin folate. Although the connection isn’t fully understood, research has shown low folate levels have been consistently associated with depression. Folate deficiency may impair the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood), but further research is needed to understand the role of folate in depression and mental health.

Not only does spinach contain tryptophan, but it’s also high in magnesium, which can support sleep and play a role in reducing anxiety.

Whack in the whole grains

Whole grains are important sources of B vitamins, nutrients vital for brain health. For example, thiamin (vitamin B1) is involved in turning glucose into energy, pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 helps to convert the amino acid tryptophan into serotonin, and vitamin B12 is involved in the production of neurotransmitters such as serotonin and dopamine, among others, all of which help to regulate mood.

Choosing whole grains and high fibre foods over refined sugar and flour products is good for your body and your brain and helps stabilize blood sugar levels.

Fill up on fruit

Berries contain phytonutrients, which help protect the brain from the impact of stress. Fruit is rich in vitamins, minerals and micronutrients making it a great food to indulge in when you want a sweet sensation. Apples, bananas, grapefruit other citrus fruits and kiwifruit are all good sources of phytonutrients.

A coffee a day may keep the depression away

A cup of caffeinated coffee could boost your mood, both short and long term. On a short-term basis, the caffeine provides an immediate pick-me-up — and can provide a social mood boost if you’re at a coffee shop.

Caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important for performance and mood, however, caffeine affects everyone differently, so if coffee makes you jittery, irritable, sad, sleepless, or brings on other adverse effects, avoid drinking it (opting for caffeine-free beverages like rooibos tea) or choose lower-caffeine beverages like black tea or green tea.

 If you would like some further information, or to speak to a member of our team,  please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: hitchin@healesclinics.com or luton@healesclinics.com

 

 


Peter Heale Chiropractor in Hitchin and LutonFrom the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire

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