Mood Food

Nutrition is commonly attributed as a key influencer in weight management, diabetes, cholesterol, and other disease states.  One area that is often overlooked is the connection between nutrition and mental health.  Even though its effects can’t be easily tracked with numbers like weight, blood sugars, or cholesterol, the benefits of a balanced diet on one's mental well-being are still great.  In fact, a diet high in processed food and refined sugars, lacking key nutrients, may increase risk factors for mood disorders and depression.  

Have you ever noticed a spike in anxiety after a night of heavy drinking and junk food?  Or a sluggish, tired, feeling after a heavy, greasy meal?  Your mind and body are not separate entities, so it's no surprise that how you feel mentally is just as impacted by what you eat and drink.  While we all love to splurge, there are ways to help manage those mental highs and lows through a balanced diet.  In fact, by including nutrients that are essential in brain health, you can fuel your mind and body, helping it run more efficiently.  Even further, research has shown that certain nutritional deficiencies have even been linked to some mental disorders.  Vitamin C, Zinc, Magnesium, Selenium, Omega-3 fatty acids, and B vitamins are just a handful of nutrients that have been shown to support a healthy mind.  Incorporating foods into your daily diet that are nutrient rich, can help support your brain, as well as boost your energy naturally.  Whole grains, fresh fruits, vegetables, nuts, and beans are all ample sources of at least one of the nutrients previously listed.  In addition, Vitamin D (also known as SUNSHINE) is another easy way to assist your body in protecting your brain, just by adding some outside activity to your regimen.  

Try mixing and matching nutrient dense foods to get the most nutritional variety in your diet. Use the list below to help you get started!

Shopping list ideas:

Vitamin C

• Citrus fruits

• Tomatoes

• Bell peppers

• Broccoli

• Brussel sprouts

• Strawberries

• Kiwi

Zinc

• Oysters

• Fortified cereal

• Beans

• Shellfish

• Pumpkin seeds

• Yogurt

• Oatmeal

Magnesium

• Nuts and seeds (pumpkin seeds, chia seeds, cashews, almonds, peanuts)

• Dark leafy greens

• Edamame

• Black beans

• Brown rice

• Fortified cereal

Selenium

• Brazil nuts

• Fish

• Shrimp

• Poultry

• Brown rice

• Whole wheat bread

• Beans

• Oatmeal

• Eggs

Omega 3 Fatty Acids

• Flaxseed or flaxseed oil

• Chia seeds

• Walnuts

• Cold water fatty fish (salmon, trout, mackerel, tuna)

• Canola oil

• Soybean oil

B Vitamins

• Whole grains

• Seeds and nuts

• Fortified cereal

• Eggs 

• Beans and lentils

• Dark leafy greens

• Red meat, poultry, fish