Foggy Bottom Rambles

Food and Mood

According to WebMD, growing research suggests that your diet may affect your mood.¹ The following foods (and nutrients) may not only be good for your mood, they can also help your overall health:²

·        Omega-3s: Omega-3s may protect us from chronic stress damage. Canned light tuna, sardines, flaxseed, and chia seeds are all good sources of omega-3s.³

·        Complex carbs: Carbs trigger the brain to make more serotonin, a feel-good, calming chemical. Complex carbs provide a steady supply of serotonin. By keeping blood sugar levels stable, complex carbs can also help you feel balanced. Whole-grain breads, pastas and cereals (including oatmeal) are all good sources of complex carbs. Avoid simple carbs, such as sugary foods and drinks.²

·        Vitamin C: Oranges are packed with vitamin C. Studies suggest this vitamin can lower stress hormone levels while making the immune system stronger.²

·        Magnesium: Low magnesium can contribute to headaches, fatigue and premenstrual syndrome (PMS). Green, leafy vegetables, cooked soybeans, pumpkin seeds, and salmon are all good sources of magnesium.²

·        B vitamins: Vitamin B-12 and other B vitamins play a role in mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.⁴ Vitamin B-12 can be found in animal products such as fish, lean meat, poultry, eggs, and low fat and fat-free milk. Fortified cereal is also a good source of B-12 and other B vitamins.

·        Polyphenols: Eating a diet rich in polyphenols (found in colorful fruits, vegetables, spices, teas and wines) may support brain health and help battle brain-related disorders. For example, green tea and turmeric have been associated with better brain function, better mood and protection against various brain diseases.⁵

·        Tryptophan: Tryptophan helps production of serotonin in the brain. Try to incorporate tryptophan-rich foods in your diet, such as pumpkin seeds, sesame seeds and kidney beans.⁶

·        Calcium: Calcium can ease tension, anxiety and mood swings linked to PMS. Try a glass of warm skimmed or low-fat milk before bed.⁷

Article thanks to:

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