Food and Mood

Good morning and happy sunny Sunday!!!   It truly is amazing how much better I feel when the weather is nicer - how about you??  This morning I heard on the radio how the weather totally affects people's mood and outlook as well as the types of food one is consuming.  I decided to do some research on this because i tend to do better 1. when the weather is nicer and 2. when i am in a good mood - so if I can eat things that might help keep my mood elevated then maybe recovery would be easier!! Here's what i found:

First of all remember that FOOD IS FUEL - without fuel we tend to feel lethargic and well simply depressed

1. Foods high in folic acid - these foods help maintain levels of serotonin in the brain - serotonin is known as the "happy" hormone.  Studies show that women whose diets lack folic acid have higher rates of depression.   One of the best sources of folic acid is spinach.  One cup has 262 micrograms of folic acid!!!!!  I love spinach - not only is it high in folic acid but also very high in iron and since I am a vegetarian and do not eat red meat it is important to get iron daily to prevent anemia!!!!   Other good sources of folic acid are asparagus, broccoli and lentils.

2. Foods high in Omega-3-Fatty Acids - these essential fatty acids are found in high concentrations in the brain and have been found to be important in both brain function (memory) as well as elevated mood and behavior.  Some of the best vegetarian sources of omega 3 are walnuts and flaxseeds.  I love flaxseeds and usually add them to my greek yogurt or smoothies.  They have a nutty flavor and also are a great source of fiber.

3. Bananas - bananas are a nutritional powerhouse - they are a great source of potassium as well as being high in tryptophan.  Studies show that women who are recovering from depression have low levels of tryptophan.  Therefore - eat your bananas!!!

4. Dairy products:  rich in Vitamin D - these products also boost serotonin levels and help elevate mood.  Whey protein has been found to decrease anxiety and frustration.  Remember too that dairy is an excellent source of calcium - to prevent osteoperosis - i suffer from osteoperosis due to my Ed and therefore eat yogurt at LEAST once a day!!

5. Whole grains - carbohydrates!!!  these are essential!!!  Have you ever known someone who is on the Atkins diet - what is their primary complaint - they are tired and moody!!!  Whole grains  especially foods like oatmeal, sweet potatoes, whole wheat bread, pasta, brown rice and quinoa all supply the brain with glucose the most basic sugar.  The brain needs glucose not only to function but also to stabilize blood sugar.  By keeping our blood sugars steady we not only feel good - we don't "pass out" and this can improve our mood and concentration and memory and help us feel alert!!!!

Well i thought this was interesting - i know I am going to try and incorporate more of these foods in my diet!!!!  Hope you all have a wonderful Sunday with HAPPY MOODS!!!!

                                       Love to all and keep strong!!!!!!!!!!   xoxo aimee