You are what you eat. So if you’re finding yourself moody and tired, taking a look at your diet may help to explain a few things. Making a few tweaks to your diet can help to boost your mood. Here nutritionist and exercise physiologist Caitlin Reid reveals five foods that can help lift your spirits.
1. Salmon
A healthy, happy brain depends on omega-3 fats, which are found in oily fish such as salmon, tuna and mackerel. Omega-3 fats are a major component of brain cell membranes and are crucial for keeping brain signals moving smoothly. Research suggests that omega-3 fats may help reduce depressive symptoms. Be sure to add salmon or another oily fish to your weekly shopping list.
2. Pasta
As a low-GI carbohydrate, pasta helps to control blood sugar levels, maintaining energy levels and mood. Carbohydrates also influence serotonin levels in the body. Serotonin is a brain chemical that boosts mood and relaxes us. Enjoy pasta through your salad at lunch or as a tasty evening meal. Be sure to watch you’re portion sizes though, as too much can leave you feeling sluggish.
3. Low-fat milk
Packed with protein and low-GI carbohydrates, low-fat milk is bound to brighten your day. It’s rich in the amino acid tryptophan, which increases serotonin levels in the body. However, to achieve this, tryptophan must get into the brain and it requires insulin to do so. This is where the carbohydrates in milk become important — they increase insulin levels, which drives tryptophan into the brain so it can be used to make serotonin. Enjoy low-fat milk on your cereal each morning.
4. Eggs
Eggs contain many mood nutrients such as folate, vitamin B12, iron, protein, vitamin D and omega-3, which have been shown to have a positive effect on a person’s mood and help alleviate the signs of depression. In particular, low levels of the two B vitamins, folate and vitamin B12, have been found in people suffering from depression. These vitamins are thought to be used by the body to make seratonin. Eggs can be used to make a delicious frittata or quiche.
5. Bananas
This low-GI fruit is also a good source of tryptophan, vitamin B6 and potassium. Potassium is thought to relieve irritability, with mood swings seen in people with low potassium levels. Vitamin B6 is vital for the function of the nervous system and is necessary for the conversion of tryptophan to serotonin. Vitamin B6 deficiency is common in people suffering from depression. Bananas are a convenient, nutritious snack.
Your say: Have you noticed that some foods impact your emotions?
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