Mood food
The food we eat can have a profound influence on our mood. In times of stress, the body also increases its nutrient demand and these can be the times where food intake is sub optimal or reduced. Here’s a few options to keep in mind to keep your mood in check:
Omega 3s - the brain is comprised of 60% fat with a substantial amount being omega 3’s. Omega 3’s have essential roles in the maintenance of a healthy nervous system including neurotransmitter regulation and survival. Sources include sardines + oily fish, flaxseed oil, chia seeds and walnuts.
Proteins - are the building blocks of amino acids that are required for the production of neurotransmitters such as dopamine and serotonin (and therefore pleasure and happiness). Plant based options in a complete protein form include hemp, quinoa and buckwheat. Animal sources include meat, eggs and dairy.
Oats - contain glutamine, a precursor for GABA (a calming neurotransmitter). They are also high in fibre, assisting with bowel health. Happy gut = Happy mind.
B Vitamins - are essential for appropriate brain function and their subsequent involvement in many biological pathways. They also play a role in the reduction of inflammation. Studies show reduced levels of B vitamins are associated with an increased risk of depression. Foods to eat include brown rice, eggs, green leafy veg, mushrooms, legumes and nuts.
Antioxidants - Stress and environmental factors increase oxidative stress and is shown to be elevated in people with depression. Increase your antioxidant defences with berries, green tea, kiwi fruit and citrus to reduce cellular damage.
And then there’s the foods to avoid such as packaged and heavily processed foods. Studies reveal that sugar consumption can be associated with depression by altering endorphin levels and increasing oxidative stress. BUT, a little here and there is okay.
Overall, variety is key. Fresh, properly sourced and prepared food that is consumed mindfully and with purpose. Take care to notice your body and its response to the food you eat.
