It’s evident that our modern day diet is making us fat and sick but what’s less obvious is its effect on mental health. With depression rates doubling alongside obesity rates in the last decade, is too much food making us unhappy as well as unhealthy?
According to Dr Drew Ramsey, Assistant Clinical Professor at Columbia University College of Physicians and Surgeons, and author of ‘The Happiness Diet’, the basic ingredients for happiness all start in food. He says, “Over the past several generations, small, seemingly insignificant changes to our diet have stripped it of nutrients like magnesium, vitamin B12, iron and vitamin D, as well as some very special fats essential for happy, well-balanced brains. Making the right choices at meal times will maximise your chances of staying both healthy and happy.”
As more and more research demonstrates the connections between how you eat and how you feel, it’s time to bust through the blues and pile your plate with mood-enhancing meals. Yourwellness looks at the top feel-good foods to put a smile on your face.
Chicken is great sources of tryptophan, an amino acid used by the body to make serotonin, one of the most important brain chemicals affecting mood.
Legumes (lentils, beans) offer slowly digested carbohydrates that enhance your mood by regulating serotonin as well as helping to maintain blood sugar levels.
Oily Fish (salmon, sardines, mackerel) are loaded with omega-3 essential fats (EPA and DHA) that are needed for both hormone and mood regulation.
Whole Grains (oats, quinoa, brown rice) provide slow energy-releasing carbohydrates to keep blood sugar levels and mood stable. Selenium in grains also helps mood by regulating function of the thyroid gland.
Dark Green Vegetables (spinach, broccoli, kale, beet leaves) are fantastic sources of folate, needed to synthesise mood chemicals like serotonin and dopamine.
Organic Eggs are rich in vitamin B6 which is crucial for brain function, B12 which helps avoid agitation and loss of focus plus choline which is linked to reduced anxiety.
Nuts and Seeds (walnuts, Brazil nuts, pumpkin, sunflower, chia seeds) are super sources of omega-3, selenium and magnesium. Magnesium helps in the production of serotonin and is vital for energy production.
Dark Chocolate Reach for your favourite treat next time you feel down in the dumps. Choose 70% or more raw cacao brands as these are rich in antioxidants and feel good chemicals known as endorphins.
Comments are closed.