Sue Bedford (MSC Nutritional Therapy)
With the help of some good mood foods, why not spring into spring.! It’s wonderful to begin to regain our springtime spirits after the winter; here is when making healthy eating choices may be helpful! You can boost your energy levels and, in many circumstances, your mood by consuming foods high in the vitamins B, C, and D as well as magnesium, iron, folate, and omega-3 fatty acids. The next time you go shopping, why you add a few of these foods to your basket to see if they improve your mood?
- Oily fish such as salmon, sardines, mackerel – these fish are high in omega-3 fatty acids, which help the cerebral cortex, the part of the brain that processes pleasure and satisfaction. Omega-3 fatty acids help the brain produce more serotonin and dopamine, two neurotransmitters that are directly linked to our moods. Furthermore, salmon is high in vitamin D, which our bodies may be lacking due to less exposure to sunlight during the winter.
- Cherries and berries are also excellent mood boosters. Both are high in antioxidants and berries are high in folate (also known as B9 or folate), which aids in the production of serotonin and dopamine in the brain. These neurotransmitters aid in the regulation of the body’s sleep-wake cycle.
- Mushrooms – did you know that a serving of mushrooms is equivalent to taking a vitamin D supplement every day. Pop them in a dish on the windowsill for a couple of hours before eating to reap the extra benefits. Mushrooms also have two B vitamins, niacin and riboflavin, which can help you feel better.
- Leafy Green Veggies -Ever told to eat your spinach when you were little? Spinach, collard greens, kale, and chard are high in potassium, magnesium, and calcium, which help regulate stress hormones and the sleep cycle .Leafy greens are high in folate, which lowers your risk of heart disease and memory loss.
- Bananas- easy to transport and eat on the go and great for mood. Bananas provide potassium, vitamins A, C, and B6, fibre, tryptophan, potassium, phosphorous, iron, protein, and carbohydrates. Furthermore, the fructose and fibre provide an immediate energy boost.
- Citrus fruits – Oranges, grapefruits, lemons, and limes contain high levels of vitamin C, which can help fight fatigue and depression.
