Jan 29, 2011
Have you ever been grumpy lately? or feeling blue? Maybe you're hungry, maybe not! Perhaps its the type of food that you recently feast on. We are what we eat! How many times did we hear that? Many times. When we talk about food, it's hard not to mention about who eats what! Food are often associated with our choices and our lifestyle. But have we give a thought why we pick certain type? I don't know about you, but most often it's about my hungry stomach. With a little research, it's glad to discover that there's a way to cast that blues away & turn that frown upside down. Whole rich foods contain vital nutrients that provide both physical and psychological benefits:
Folate-rich foods: Leafy greens like kale, broccoli, spinach, asparagus, turnip greens, bok choy, legumes, sunflower seeds, oranges, melons, beets, and fortified whole grains.
Rationale: Folate (or folic acid) is a water-soluble vitamin that is necessary for cell division, DNA synthesis, and healthy blood cell production. During a research has found a link between depression and low levels of folate. The recommended daily allowance (RDA) for men and women is 400 micrograms and 600 micrograms for pregnant women. To keep you smiling, increase your intake of folate-rich foods. A cup of cooked lentils provides 90% of the RDA of folic acid. Plus, the fiber and protein will satisfy you longer, stabilize blood sugar, and also promote a better mood.
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| Folate-rich foods |
Folate can also decrease homocysteine, an amino acid that is linked to heart disease. Low levels of folate can cause anemia, while pregnant women must increase their folate levels to prevent fetal neural tube deficiencies (i.e spina bifida).
B6-rich foods: bananas, chicken breast, garlic, Brussels sprouts, collard greens, sunflower seeds, broccoli, red bell peppers, watermelon, avocados, and potatoes
Rationale: Vitamin B6 plays a role in red blood cell metabolism, protein metabolism, and synthesis of neurotransmitters serotonin and dopamine. It also helps maintain healthy blood sugar levels, and increases the amount of oxygen carried to your tissues. Low levels can lead to an increase of homocysteine, anemia, headaches, and depression. The next time you’re feeling down, grab a banana and munch your blues away!
Omega-3-rich foods: fish like salmon, sardines, mackerel, anchovies, and herring, flaxseeds, walnuts, and algae
Rationale: DHA omega-3 essential fatty acid maintains healthy brain function and is vital for fetal brain and eye development. Eat the oily fish listed above -- a 3-ounce serving of salmon contains between 1.1 - 1.9 grams of omega-3 fatty acids. Supplementing with high quality fish oil capsules may be an alternative if you don’t consume fish on a regular basis. Vegetarian sources of omega-3 can be found in flaxseeds, walnuts, and algae. Toss a tablespoon of sunflower seeds or walnuts into a creamy cup of unsweetened low-fat yogurt for a mega mood boost!
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