Foods that boost your mood :) :) :) :)
Foods that boost our good mood, and can be great for our bodies, well being, and brain. Enjoy........
Bananas
Bananas contain the important amino acid tryptophan and also vitamins A, B6 and C, fiber, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin. This helps to boost your mood and also aids good sleep.Because of its ability to raise serotonin levels, tryptophan has been used in the treatment of a variety of conditions, such as insomnia, depression and anxiety. It's the potassium in bananas that make them such a good snack for those feeling stressed or tired. It's important in the transmission of nerve impulses, heart rhythm and muscle function.
Spinach
Certain deficiencies in B vitamins have been linked to depression – serotonin production can actually be hindered by low B vitamin levels. Important B vitamins to look out for include folate, vitamins B3, B6 and B12. Eating leafy green vegetables – such as spinach or broccoli, for example – will help keep your levels up.
Water 
Water is extremely important for our bodies to function properly – and even the smallest degree of water loss can impair our physical and mental wellbeing. It's not only our body that is affected by hydration but also our brain. So when dehydrated, it can affect our ability to concentrate.
Dark chocolate
The good news is chocolate isn't only a delicious treat, but it can also give your mood a lift as well.The darker the chocolate you eat, the better. A small square of dark chocolate can cause the brain to release endorphins and boost serotonin levels.
In a recent study, 30 people were given 40g of dark chocolate, over 14 days. The results showed that chocolate eaters produced less stress hormones and their anxiety levels decreased.
Oats
Oats are an effective mood booster. This is because they have a low glycemic index (GI), as they slowly release energy into our bloodstream rather than by a quick rush that soon dips. This helps to keep your blood sugar and mood stable. The mineral selenium in oats can also help mood by regulating the function of the thyroid gland.
Lentils
Lentils are a fantastic kitchen staple. They're a complex carbohydrate, so like bananas, they have the added benefit of helping to increase the brains production of the feel-good neurotransmitter serotonin. This results in a calmer, happier state of mind with less anxiety.stabilizing your blood sugar level is important to maintain a stable mood. They are also high in folate – deficiencies in folate have been linked to depression and mania. Lentils can also boost your iron levels – which will give you energy and therefore put you in a better mood.
Serving suggestion: use lentils in homemade soups or stews. To make lentils easy to digest, either soak them and let them sprout for a few days, or soak them for a few hours before cooking.
Chicken and turkey
Eat chicken and turkey breast to increase your intake of the amino acid tryptophan. The body uses tryptophan to make serotonin – one of the most important neurotransmitters affecting mood, as well as to make the hormone melatonin, which helps regulate sleep.They also contain another amino acid tyrosine, which can help reduce symptoms of depression as well as help avoid feeling the blues in the first place. Tyrosine is used to make the hormone adrenaline – low levels of which have been associated with depression.
By Karen Gordon, health journalist
http://www.netdoctor.co.uk/interactive/gallery/main.php?g2_itemId=2108&g2_tab_id=
- Powerful combinations of vitamins, minerals and antioxidants help you build up your energy and capacity to handle life from your body’s deepest levels (your cell’s metabolic and energy pathways). This is what we should all aim for, rather than a quick burst of stimulation from a sugar or caffeine fix that ultimately leaves you feeling cranky or tired.
And more..........
Tart Cherries
Savor a handful of dried tart cherries before you turn in for the night and you’ll set the stage for a better mood when you wake up. Tart cherries are rich in a hormone called melatonin, which acts as a natural sleep aid by improving quality of sleep. As we age, our body’s natural ability to produce melatonin decreases (one reason why seniors can find it harder to sleep soundly), and things like stress or artificial light can also lower melatonin. Here’s an added bonus: cherries’ powerful bundle of antioxidants helps protect your brain from free radicals, which enables your brain chemistry to be optimized for a good mood.
Amaranth
Amaranth is a delicious “ancient grain” to try if you haven’t yet added it to your shopping list. This supergrain is loaded with antioxidants, minerals, fiber and iron, and was considered a life-sustaining food of the ancient Aztec and Inca cultures.
Whole grains are a key part of any crank-proof diet, as the carbohydrates in whole grains help raise levels of the brain’s feel-good neurotransmitter serotonin, which acts as the body’s natural antidepressant. The fiber in amaranth also helps keep blood sugar stable, so you feel more alert and energized longer. This is a key reason to choose whole grains over refined grains and sweets when looking for a mood boost; sugary treats often trigger blood sugar to spike and plummet, leading to crankiness and faster fatigue. Look for amaranth in the bulk section of your grocery store or in the natural foods aisle.
For a fun twist, try amaranth popcorn: Simply put a dry medium skillet over medium high heat, and when hot, add 2 tbsp amaranth seeds. COVER QUICKLY with a lid so it doesn’t pop everywhere! Gently shake back and forth, and the grains will quickly pop into “micro popcorn” in about 10 seconds. Pour into a dish and repeat with another 2 tbsp. Dust with cinnamon for an added antioxidant and flavor boost.
Cocoa
It delivers another powerful mood booster: cocoa powder. Aside from all the health benefits of cocoa for the cardiovascular system (mainly in the form of flavonoids), the reason cocoa often gives an instant feeling of happiness is due to the rush of dopamine that triggers the brain’s pleasure receptors, and endorphins which provide a natural high kind of feeling. As with any sweet treat, even this one should be eaten in modest portions because it is high in calories, but at least you can go to the dark side in a delicious, healthy way.
Salmon
In order for your brain to function optimally, it needs to have the right nutrient building blocks available, and omega-3 fats are one of the most important when it comes to boosting your mood. The brain is 60% fat, and particularly loves omega-3 fats. Most Americans get far too little omega-3 in their diet. And what’s the problem with that? Growing evidence suggests that consuming inadequate amounts of omega-3 fatty acids is associated with depression and poor moods.
Fatty fish like salmon is one of nature’s richest sources of omega-3 fats; for a mood lift, enjoy fatty fish 2-3 times each week. Odds are you’ll be happier company, as studies have found that people who infrequently eat fish are more likely to suffer from depression. For an extra “heaping of happiness,” coat the salmon with crushed hemp seeds (available in the natural foods section of most grocery stores) and top it with a radish sprout salad. Both the seeds and the sprouts are rich in vitamins, minerals and omega-3 fats to further bolster mood, brain power and immunity. Click here for the recipe.
By eating this way, you’ll enjoy a double brain benefit, too: not only do foods rich in omega-3 fat help fight crankiness and improve your outlook today, they help you maintain a robust memory and significantly reduce the risk of developing dementia as you age.
Medjool Dates
A sweeter fix for your sweet tooth is to try medjool dates. Their rich, creamy texture and super-sweet taste still give you that rush of satisfying pleasure. But unlike that candy bar, dates are chockfull of fiber, vitamins, minerals and antioxidants to keep your energy up in a more sustained way.
Mushrooms Exposed to UV Light
Vitamin D is another key part of “mood maintenance” because it helps regulate the activity of the brain’s neurotransmitters (serotonin, melatonin and dopamine) which have a profound impact on mood. Studies have found the likelihood of having depression is significantly higher in people with a deficiency in vitamin D compared to those who have normal levels. Chances are, you or someone you know might be deficient and not even know it (a blood test is required); by some estimates, over 50% of Americans are deficient in vitamin D, making it a critical component in a crank-proof diet.
While it can be difficult to meet the RDA for vitamin D through food alone (600 IU for people ages 19-70), one fantastic food that has recently come to a supermarket near you is vitamin D-packed mushrooms. These are mushrooms that have been exposed to UV light, which naturally boosts the vitamin D level; one cup of these mushrooms packs 100% of the RDA (look for this on the label). Serve these mushrooms over couscous for an easy and delicious dinner; couscous is rich in selenium, another nutrient that has been linked to improved mood.
Hopefully an item on this list will help aid in a happier you for this new year. Good food, Good mood, Good family, Pray often, I would say that's a heck of a start. :-}
As Always, Be Blessed........
Nykea Williams
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