7 foods to boost your mood
GABBY Ratner suffered anxiety since childhood, but by the time she hit her 20s it had reached breaking point — eventually turning to anti-depressants that left her feeling “numb and listless”.
Her road to recovery saw her ditch her daily one-litre bottle of soft drink habit, along with added sugars and gluten. Inspired by how food helped her win control with her mental health battle, Gabby studied to become a clinical nutritionist and now specialises in helping clients to combat their mental health issues through better dietary choices.
She said: “I have no doubt most mental health issues are the result of a biochemical malfunction, often the result of unmet nutritional needs or unknown food intolerances, of increased inflammation or latent viruses. Getting to the bottom of it can truly bring you peace of mind. Had I not suffered to the extent that I did, I would never have found myself.
“When it comes to diet and mental health, the saying ‘you are what you eat’ takes on a whole new meaning. The physiological link between nutrition and mental wellbeing has been demonstrated in multiple studies. Western diets are frequently found to be lacking in nutrients, all of which are essential to mood and energy regulation.”
Here are Gabby’s top seven everyday foods to eat your way to better mental health:
1. Dark leafy greens
The first type of food that can be amazing for your mood is dark, leafy greens. Greens have a variety of nutrients. These include fibre, which balances your blood sugar, B vitamins for brain health, as well as iron.
2. Salmon
Salmon acts as a great source of omega-3 fatty acids, which are exceptional for helping to boost your mood. Omega-3 fatty acids act as crucial elements in the development of your nervous system and brain.
3. Turkey
Full of tryptophan, turkey produces a neurotransmitter called serotonin. When you have lower levels of tryptophan in your body, it can lead to less serotonin development as well as an increase in depression and anxiety. Turkey also has tyrosine, an amino acid that is related to neurotransmitters.
4. Eggs
Eggs are high in vitamins B12 and D, as well as protein. Eggs have choline, which helps with your nervous system, mood and makes neurotransmitters and selenium, an antioxidant. When you eat antioxidant-rich foods, it helps with your brain health and boosts your mood.
5. Avocados
It is true that avocados are higher in fat, but it is the healthy type of fat. They contain fibre and vitamins B6, E and C. Another valuable vitamin you can get from avocados is B5, which helps your neurotransmitters develop.
6. Fermented foods
In the past few years, research has shown a definite link between your brain and gut. More than 90 per cent of serotonin gets produced in your digestive system. These days, researchers have looked at the link between mood and gut bacteria. Whether your fermented food item of choice is sauerkraut, kombucha or yoghurt, all of these foods are excellent sources of probiotics.
7. Chocolate
There is a reason you tend to feel better and happier after eating chocolate. Chocolate, particularly dark chocolate, is amazing for health and wellness. It contains compounds such as phenylethylamine (for endorphins) and anandamide, which researchers call the “bliss” chemical.
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