Mood and Food
Avoiding the blues with good mood foods
We all have days where we feel a bit blue or under-the-weather. But for many people feeling down is a much more serious, on-going issue.
If you find your mood low, you may need to seek professional help, but there are some things you can do that may help you cope better.
A healthy, balanced diet is a great place to start. While there is no miracle food that will instantly make you feel better, eating regular balanced meals will certainly benefit your overall sense of wellbeing. And according to the latest research, there are some particular nutrients and lifestyle activities that may protect against depression.
Folate fix:
- Folate is a B-vitamin well known for its role in preventing spina bifida in babies. But now researchers are studying this vitamin and its link with depression. People who suffer from depression may have lower than normal blood folate levels.
Tip: Boost your folate levels by eating plenty of spinach, peas, beetroot, cabbage, avocadoes, kidney beans, butter beans, folate-fortified cereals and breads, broccoli, oranges, nuts and seeds. Your body can only store small amounts of folate, which is why it’s important to eat folate-rich foods every day, as part of a balanced diet.
Omega-3 fats:
- While this is a fairly new area, researchers now believe there may be a link between a good intake of omega-3 fats and a lower incidence of depression.
Tip: Good omega-3 sources include oily fish, linseed, canola oil, soybeans and walnuts.
Have breakfast:
- You probably already know breakfast is good for concentration, memory and energy levels, but eating breakfast may also have a positive effect on your mood and help you feel better throughout the morning.
Tip: Enjoy high fibre, wholegrain breads and cereals, fruit, yoghurt, milk or calcium-enriched soymilk.
Be Active:
- It can be difficult to find the time to be active, but it can help you to think clearer, feel less tired and lift your mood. Some people actually report a state of euphoria after a good workout. Even if it just takes your mind off negative thoughts, it’s worth the effort.
Tip: Go for a walk – even just 10 minutes can invigorate your soul.
Other nutrients that may have an effect on mood:
- The brain is a complex organ and as such there are several other nutrients that would theoretically have an effect on mood, namely vitamin B1, B6, B12, zinc, iron and selenium.
Tip: Enjoy a wide variety of foods to ensure you get a range of nutrients.