Who new happiness can be bought at the supermarket? So much of what we chose to eat is affecting our moods. The secret is, the food you crave when you are depressed is gonna make you more depressed. Lets get smart and start loading our cart with items that will give you a fighting chance. After all, love is a battlefield, you have to gear up. Lets get started! 🙂
1. B12 and Folic Acid Fiesta!
These two vitamins together appear to help prevent disorders of the central nervous system, mood disorders, and dementias.
Meal Ideas containing both Vitamins:
A burrito or enchilada made with black beans plus beef, chicken, or pork
A spinach salad topped with crab or salmon
An egg white or egg substitute omelet filled with sauteed spinach and reduced-fat cheese
2. Fruits and veggies
Fruits and vegetables are packed with key nutrients and antioxidant phytochemicals, which directly contribute to your health and health-related quality of life.
In a one study, eating two more servings of fruits and vegetables a day was associated with an 11% higher likelihood of good functional health.
3.selenium rich foods everyday
Selenium is a mineral that acts like an antioxidant in the body. Research suggests that the presence of oxidative stress in the brain is associated with some cases of mild to moderate depression.
Whole grains are an excellent source of selenium. Eat several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice.Other foods rich in selenium include:
Beans and legumes
Lean meat (lean pork or beef, skinless chicken or turkey)
Low-fat dairy foods
Nuts and seeds (especially Brazil nuts)
Seafood (oysters, clams, crab, sardines, and fish)
4. Eat fish!
Several recent studies have suggested that men and women have a lower risk of having symptoms of depression if they eat a lot of fish, particularly fatty fish like salmon, which is high in omega-3 fatty acids.
Omega-3s from fish seem to have positive effects on clinically defined mood swings such as postpartum depression.
Good sources of omega-3 fatty acids include:
5. Get some Sunny Vitamin D.
Does a little time in the sun seem to make you feel better? The sun’s rays allow our bodies to synthesize and regulate vitamin D.
Very few foods naturally contain vitamin D. So she recommends we get vitamin D from a variety of sources: short periods of sun exposure, vitamin D supplements, and foods.
Vitamin D can be found in:
Fatty fish such as salmon, tuna, and mackerel
But our primary source of dietary vitamin D is fortified foods, such as breakfast cereals, breads, juices, and milk.
6. 1 oz of Chocolate is Okay?
Yes! Small amounts of dark chocolate can be a physical upper. Dark chocolate has an effect on the levels of brain endorphins, those feel-good chemicals that our bodies produce. Not only that, but dark chocolate also seems to have a heart-healthy anti-clogging effect in our blood vessels.
Danger!!! Foods to avoid
1. Reduce foods high in saturated fat.
Saturated fat is well known for its role in promoting heart disease and some types of cancer. Now researchers suspect saturated fat also plays a role in depression.
2. Limit alcohol carefully.
That “feel-good” drink, alcohol, is actually a depressant. In small doses, alcohol can produce a temporary feeling of euphoria. But the truth is that alcohol is a chemical depressant to the human brain and affects all nerve cells.
Depending on the amount of alcohol consumed, people can go quickly from feeling relaxed to experiencing exaggerated emotions and impaired coordination.
It’s no coincidence that depressive disorders often co-occur with substance abuse, and one of the main forms of substance abuse in this country is alcohol.
3. Don’t go crazy with caffeine.
Take care. 🙂