What we eat has a great effect on how we feel. During winter it’s especially apparent as many people find their mood often becomes depressed. Of course there are medicines available, but if you would like to try a more natural route to dealing with moodiness and feeling down, why not address your diet first?
1. Tea. Who doesn’t like a good cup of tea? Researchers have found that the amino acid L-theanine contained in tea can cross the blood-brain barrier. This means it can directly affect the brain; In fact, L-theanine has been shown to reduce mental and physical stress, increase alpha brain waves, and generate a state of relaxation when taken in combination with caffeine which is also found naturally in tea.
2. Chocolate. Like tea, chocolate naturally contains caffeine which can help elevate your mood. Chocolate also contains obromine — a mild mood and energy-boosting stimulant. Dark chocolate contains the largest percentage of pure cocoa, and causes serotonin levels rise along with the happy feelings. The calories obtained from dark chocolate don’t outweigh the benefits of eating it.
3. Salmon. Vitamin D increases the serotonin levels in our brains. It is synthesized by skin cells after exposure to the sun, but during the winter months when the sun doesn’t shine as much, we have to obtain it from other sources. Salmon contains vitamin D as well as omega-3 fatty acids. The canned variety of salmon, fortified milk, and some vegetables provides vitamin D to our bodies.
4. Hemp. Many studies have linked lower rates of depression to Omega 3 fatty acids. Hemp actually has more fatty acids than flax and does not have the fish taste associated with Salmon. Hemp seed oil makes a great vinaigrette or you can add hemp seed powder to a smoothie.
5. Lentils. Lentils are part of the legume and bean family, and provide folate and vitamin B. Many studies have linked deficiencies of these nutrients to depression. We cannot store B vitamins so our bodies depend on our daily intake. Alcohol, refined sugars, nicotine, and caffeine destroy B vitamins so it is no surprise that many people may be deficient in these.
Regardless of how you choose to treat problems with depression, a nutritious diet helps you fight off illness. Adding these foods to your diet may help you get through the winter without going through the blues.
Resources: Healthy Meal Planning
Foods That Fight Depression…
Try fighting depression with diet….
at 9:09 amThat’s a good list. I’ve been meaning to do one on my blog sometime in the future. I think Omega-3 fatty acids have the best evidence for mood improvement, through chronic use. I have personally taken fish oil pills and found them to have a slight mood altering effect. They made my head spin a little, which was weird. There are a bunch of other supplements that work well too, like 5-htp, SAM-e and even magnesium. All of these have a mood altering effect that can vary from person to person. They are definitely worth trying if you want to enhance your mood.
at 7:48 pmI know about 5-htp and SAM-e but this is the first I’ve heard about magnesium and depression. Thanks for the info.
at 8:30 pm