September 5, 2012 @ 09:00 AM
CityLine
Food and Mood
Mood is regulated by brain chemicals called neurotransmitters. Some we may have heard of before include serotonin, dopamine, and adrenaline. What we eat - or don't - affects the balance and can contribute to a good or bad mood.
Foods that improve mood
Fats make up the structure of the brain: Fish (salmon), nuts, seeds, olive oil
Complex Carbohydrates and vitamins/antioxidants fuel the brain: Quinoa, kasha, buckwheat, millet, brown rice, yams, and a rainbow of fruits/veggies
Amino acids from protein enable formation of neurotransmitters: Turkey, tuna, lamb, lean beef, tofu, tempeh, Yogurt, beans, legumes such as black-eyed peas and chickpeas.
But, in order to achieve a therapeutic advantage from naturally occuring nutrients from food, consider supplementation to help further balance neurotransmitters
Mood: Depression
Major neurotransmitter involved: Serotonin
Top 3 Supplements to consider:
5-htp or Tryfonia extract or Pumpkin Seed Powder
B-complex
Omega-3 EFA's high in EPA
Mood: Anxiety/Stress/Worry
Major neurotransmitter involved: GABA
Top 3 Supplements to consider:
Passionflower
Inositol
Niacin
Mood: Inatentive/Hyperactive
Major neurotransmitter involved: Dopamine
Theanine
Phosphatidylserine
L-Tyrosine
There are also foods that make mood worse. For example, just say no to foods with blue, green, red and yellow dye
What is interesting is that a large body of evidence has shown that chemicals in chocolate, blueberries, raspberries, strawberries, teas and certain foods could be acting as mood-enhancers. Note: Along with a good diet, additional vitamins further boost mood
Note: It is important to remember that just eating foods that may improve mood is not a substitute for prescribed antidepressive drugs, but for people not requiring medication, eating specific foods and living a healthful lifestyle can generally boost mood.
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