If you are feeling blue and realize that you have given in to bouts of irritation recently, you need to carefully examine the foods and drinks that you have been consuming lately and see how they have been affecting your moods. Experts in the field of Nutrition claim that the foods you eat may be responsible for the way you feel.
The top 6 Foods and Beverages for elevate the mood
1. Look for foods that abound in Vitamin B12 and Folate (Folic Acid)
Enjoy foods that contain the above ingredients. You can find this in a good Mexican Chill Beef dish, which contains lean beef and kidney beans. You can also find it in a grilled salmon served with broccoli or a skinless chicken breast salad topped with romaine lettuce.
It is possible to reduce the levels of depression by consuming foods that have higher folate content. Japanese men found this method highly affective, as proved by a recent study conducted in Japan.
While meats, fish, dairy and poultry contain Vitamin B12, you can get Folic acid by consuming lots of beans and green leafy vegetables.
The following list out dishes that contain a blend of the B-12 and folic acids:
- Burritos or enchiladas that are filled with black beans including chicken, pork or beef.
- A salmon or crab salad with a light spinach salad accompaniment.
- Low-fat cheese, combined with sautéed spinach and egg white or egg substitute, can be turned into a delicious omelet.
2. Top up on Vegetables and Fruits
We get essential nutrition along with photo chemicals containing antioxidants in fruits and vegetables. These help to improve the quality of one’s health.
Studies reveal that a person who consumes at least 2 servings of veggies and fruits in a day had 11% more chances of maintaining overall good health. It was found that they benefitted greatly eating these types of foods.
3. Foods Rich in Selenium
The mineral Selenium works as an antioxidant to remove depression and irritations. This state is brought on, especially in elderly people when the brain is stressed out due to the presence of oxides in the brain.
A study conducted revealed that elderly people, who included 200 grams of selenium in their diet, were not as depressed, as those who took a placebo. Several tests that are more conclusive need to be carried out to determine the benefits of selenium in the body.
The daily recommended dose for both men and women is 55 micrograms of selenium.
Selenium is also found in whole grains. You can get about 70 micrograms of selenium by eating different grains, such as brown rice, whole-grain bread and oatmeal.
Selenium is also found in:
- All legumes and beans
- All lean meats (pork, chicken, turkey or beef)
- Dairy foods low in fat
- Different seeds and nuts (mainly Brazil nuts)
- Fish, clams, sardines, oysters and crabs
4. Seafood should be consumed often
Eating different types of fish that are particularly high in omega-3 fatty acids prove to actually lift depression. This is found in fish, such as salmon, which are full of fat.
Mood swings, especially postpartum depression patients, can benefit if they consume omega-3 fatty acids according to Jay Whelan, PhD who is the head of the Department of Nutrition, University of Tennessee.
5. Vitamin D should be consumed on a daily basis
Get a little sunshine every day, as the rays of the sun helps Vitamin D synthesize and regulate in the body.
Studies conducted recently revealed that there was a direct relation between mood disorders and low serum levels of Vitamin D in the body. This was apparent in the four disorders listed as PMS, nonspecific mood disorder, seasonal affective disorder and major depressive disorder.
However, we should get our daily fix of Vitamin D from the foods that we eat, such as fortified cereal, whole grain breads, milk and juices.
6. Eat 1 oz of Chocolate every day.
An interesting study, conducted in Netherlands, revealed that Dutch men actually lowered their blood pressure levels and had lower heart disease rates when they consumed 1/3 of a chocolate bar daily. They also reported feeling good overall.
1. Foods high in saturated fats should be reduced
The Coronary Health Improvement Project, revealed a study that was carried out on nearly 348 people between the ages of 24 and 81. Those who reduced their intake of saturated fat found a major decrease in their depressive states.
2. Intake of Alcohol should be monitored.
3. Limit caffeine sensibly
Caffeine can cause irritation in several ways.
- It is impossible to get a good night’s sleep if you consume caffeine late in the day. This results in an increase of irritability and exhaustion the next day.
- The initial burst of energy that one experiences when consuming caffeine often spirals into a feeling of tiredness.