Hippocrates said, “Let food be your medicine, and medicine be your food.” Most of us have a certain “comfort food” we crave when we feel out of sorts, but some foods have a more lasting emotional impact than others. These foods can help keep you calm and happy by nourishing your brain and improving your mood.
Carbohydrates—Eating them can keep you from being depressed. Your brain can only manufacture serotonin (which elevates your mood) when you eat carbs. Researchers found that people who ate only 20 grams of carbs a day (the same as a small bowl of cereal) felt more irritable and cranky. Don’t rush out to buy a supersize of fries, though! Whole grain carbs are what you need, without the fat to make you feel sluggish. To elevate your mood it is recommended that you eat one carbohydrate snack a day and if possible, a protein-free dinner. You should see your mood improve in a week or less.
Spinach—The folate found in spinach and other leafy greens can improve your cognitive function. A folate deficiency can cause depression. Eat one and a half cups of spinach, one cup of lentils, or four cups of broccoli to get your recommended 400 micrograms a day.
Olive Oil and Nuts—These foods contain fats (mono-unsaturated fats) that are actually good for you. They are great for both your heart and your mood! Get about five servings a day (but remember that servings of fat are pretty small, so don’t overdo it!) For example, a serving would be one teaspoon of olive oil, eight black olives, six almonds, or one slice of avocado.
Fish—It contains Omega-3 fatty acids that have been proven to affect your brain chemistry. In fact, it has been as effective as Prozac in some cases.Fish with the best benefits include salmon, herring, mackerel, sardines, and black cod.
Vitamin D—Yes, you can get it from the sun. However, if you’re vitamin D deficient, you may need supplements. At Washington University they found that administering 20,000 to 40,000 IU of vitamin D to depression patients lessened their depression. These doses should only be used under a doctor’s supervision. However, it is recommended that a dose of 1,000 IU a day could help. Make sure to get D3 for the highest potency.
photo credit: Pink Sherbet Photography
Many people have bought into the Atkins Diet mindset—thinking that carbs are bad for you. Well, good news! You can dig into a bowl of pasta without guilt! New data from Northwestern University in Evanston, Illinois suggests that a substance called glutamic acid found in grains may be good for your heart. They found that people who consumed more of this amino acid had lower blood pressure. Other foods also contain this particular amino acid, but to a much lesser degree. A cup of macaroni has five times more glutamic acid than broccoli. Pasta also contains more calories, so to get the most nutrition for the calories, eat whole grains. Look for whole wheat pasta, brown rice, and whole grain breads. Whole grains also contain significant amounts of fiber and B vitamins, which are also good for your heart and your digestion. Whole grains keep your energy levels more stable than refined carbs.
