Originally published April 26 2005
Adjusting your diet can help improve your mood
by Mike Adams, the Health Ranger, NaturalNews Editor
Diet choices are proving to be more linked to mood and depression than ever before. Carbohydrates are linked to serotonin and have a huge effect on mood swings. Susan Moores, a dietitian and spokesperson for the American Dietetic Association, says that "It's important to keep your energy level up by not skipping meals, otherwise your serotonin level, a chemical in the brain that produces calmness, could change," and advises that eating regular meals is important for balanced moods. Salmon, mackerel, and other foods that are rich in omega-3 fatty acids, are good dinner options. Canola oil can also be used in moderation to combat depression. Finally, dark green vegetables like spinach and fresh peas because they are high in folate, which is needed to produce serotonin.
Choosing a healthy variety of food and not just focusing on one nutrient is crucial, says Moores.
"When people eat better they feel better, and there is a definite role for a healthful diet when someone is suffering from depression.
Good nutrition won't pull you out of depression, but it is a piece of the puzzle for managing depression."
"Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in mood," she says.
Here, a list of foods that contain nutrients that might help stabilize your mood.
Rich in omega-3 fatty acids, salmon and mackerel are great dinner options no matter what your health concern.
Some studies have shown that people who suffer from depression also have lower levels of the antioxidant vitamin E, according to Moores.
So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. (The USDA recommends consuming no more than 6 teaspoons, or 24 grams, of oils each day.) Try substituting canola oil for vegetable oil when you're sauteing that salmon for a healthy dinner.
Dark green vegetables like spinach and peas are high in folate, which may help stabilize your mood because it's needed to help make serotonin.
Keep in mind that canned peas have diminished nutrients, so try to use fresh or frozen peas whenever you can.
For a nutrition boost, add peas to your tuna salad, or build your dinner salad with spinach instead of lettuce.
Also high in folate these low fat, high-protein legumes are a nutritious alternative for people who don't eat meat, and a delicious addition to any diet.
Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body.
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