When you’re going through a tough or stressful time in life, it’s tempting to overindulge in unhealthy comfort foods. But skip the doughnuts and mac-n-cheese and reach for these delicious feel-good foods that are packed with mood-boosting nutrients.
U – Unprocessed
Processing food strips key nutrients such as fiber, B vitamins, and antioxidants. At the same time, it adds sugar and fats. For example, only 16% of the magnesium present in whole wheat flour remains in white refined flour. A Swiss study linked the consumption of sweetened drinks, refined foods, and processed meats with an increased risk of depression. And a study published in Public Health Nutrition revealed a link between depression and the consumption of fast food and commercial baked goods. The more fast food eaten, the greater the likelihood of depression.
P – Plant-Based
Research has shown that avoiding meat, poultry, and fish significantly improves mood within 2 weeks. There are several reasons for this. For starters, the arachidonic acid in meat can inflame the brain and adversely affect mental health. Chicken and eggs rank the highest, followed by beef, pork, and fish. Excess cholesterol also contributes to depression. In addition, an Australian study linked consumption of whole-fat dairy products, including ice-cream and cream, with increased depression, anxiety, and stress.
B – Beverage of Choice (Water)
Every biological function in the body requires water, making the quantity and quality of the fluids we drink of vital importance. Numerous studies have demonstrated that adequate water intake increases positive emotions, calmness, and feelings of well-being, all the while decreasing fatigue and depression.
E – Eight Servings of Fruits and Vegetables Every Day
You can fight the blues with greens–along with fruits and vegetables of all colors. A review of scientific studies published in Psychiatry Review concluded that high intake of fruits, vegetables, and whole grains, and low intake of animal foods, is associated with a decreased risk of depression. In another study, participants experienced improved mood when they ate 7-8 servings of fruits and vegetables daily–and they still felt the positive effects the next day!
A – ALA in Food Daily
ALA stands for alpha-linolenic acid, an omega-3 fat that is essential for proper brain function and controlling your moods. Since the body cannot manufacture ALA, we have to get it from plants. One of the best sources are seeds, including chia seeds and flaxseeds. These can be tossed into salads, smoothies, bread, oatmeal, cereal, and entrees. Chia seeds may be small, but they contain the richest source of ALA. When moistened, they form a gel that expands up to nine times their size. Their neutral flavor makes them very versatile in cooking and their high-fiber content lowers after-meal blood sugar spikes, making mood swings less likely.
Flaxseeds are also a highly concentrated source of ALA. One tablespoon of ground flaxseed contains more ALA than a one-quarter cup of walnuts. To unlock their mood-boosting potential, grind flaxseeds and eat them right away, or refrigerate, freeze and use within a week. Whole flaxseeds act solely as fiber since they pass through the body undigested, so grind the seeds in a coffee grinder to release their full nutritional impact. Flaxseeds are also a great substitute for eggs in baking and in making plant-based burgers. One tablespoon of ground flaxseed mixed with 3 tablespoons of hot water is the equivalent of one egg. Mix it up until it forms a gel, then add it to your batter.
T – Try Tryptophan for a Better Mood
Tryptophan, the least abundant amino acid, must be eaten every day because our bodies don’t make it. Without adequate tryptophan in the diet, the body cannot manufacture serotonin, the feel-good hormone. When eaten with carbohydrates, tryptophan gets the advantage over other amino acids that compete for passage across the blood-brain barrier. Then it can metabolize into serotonin to reduce stress during the day. It can also metabolize into melatonin to promote rest at night. Plant sources of tryptophan naturally contain carbohydrates, making them superior to animal sources which contain competing amino acids.
High-quality sources of tryptophan include pumpkin seeds, black-eyed peas, tofu, pine nuts, tahini, sunflower seeds, cashews, and pecans. Other beans, nuts, and seeds contribute small yet significant amounts.
