January 27

Foods which increase happiness?

We know that certain food can lift our spirits and other foods can make us feel gloomier. Researchers have shown certain nutrients can boost mood. Think about using these midday to give yourself a pick me up. Many of these directly affect neurotransmitters which are chemicals which send messages from the brain to the rest of the body

1) Calcium has a role in PMS and RDA is about 1000mg per day – Some food sources (collard greens, ricotta, yogurt, mild, and kale)

2) Chromium-mineral which helps metabolize food and helps with glucose and insulin control to help with mood swings – some food sources (wheat bread, rye bread, wheat germ, green pepper, eggs

3) Folate – essential for central nervous system and involved with dopamine metabolism which is a neurotransmitter associated with our mood – some food sources (Brewer’s yeasts, black-eyed peas, Wheat germ, soybeans)

4) Iron – helps oxygen

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5) Magnesium – cofactor involved in more than 300 reactions in the body including energy production, helps promote sleep – some food sources (kelp, wheat germ, almonds, edamame)

6) Omega 3 fatty acids- important to support for brain health, it contributes to 18% of brain weight and decreases inflammation – some food sources (chia seeds, salmon, Chinese broccoli, black current seeds)

7) Vitamin B6 – aids in many reactions which involve hormones and neurotransmitters- some food sources ( chickpeas, brewer’s yeast, mushrooms, eggs, pecans)

8) Vitamin B12– element which is involved with nerve health and red blood cell health helps with energy and low levels are associated with both depression and dementia – Some food sources ( trout, salmon, Swiss cheese, mozzarella cheese, egg yolks)

9) Vitamin D- regulates calcium absorption and cell growth. Low levels are associated with depression – Some food sources ( cod liver oil, salmon, sunflower seeds, eggs, mushrooms)

10) Zinc – a mineral which is involved in many reactions associated with whole body and mental health – some food sources (roasted pumpkin seeds, cashews, oysters, ginger root, Swiss cheese)

Nutrient deficiencies can be measured and increased levels through diet and supplements when needed can aid in overall health.


Tags

gut health, healthy eating


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