The relationship between mood and food works both ways. How we feel affects what we eat but also, what we eat affects how we feel. When we’re stressed and super busy, we tend to reach out for comfort foods. Usually, these are sugary, processed foods. What if we reached out for healthy, whole foods? We would feel more calm, less depressed and anxious, less fatigued, fewer cravings and be in a better mood. Wouldn’t you love to feel like this most of the time? Well, you can with these simple whole foods in your diet:
Essential Fats
Nuts – almonds, cashews, hazelnuts, brazil nuts, peanuts, pecans, walnuts, macadamias.
Two small handfuls each day is ideal.
Seeds – sesame, pumpkin, sunflower, linseed, chia
As much as you like.
Avocado – spread on wholegrain toast/crackers or in a sandwich or with a salad.
½ each day.
Oil
Extra virgin olive oil, coconut oil
Oily Fish
Salmon, mackerel, sardines, trout, herring
Protein
See my blogs on protein and protein foods on my website.
Carbohydrates
Legumes (chickpeas, kidney beans etc), lentils, wholegrains (oats, quinoa, brown rice, brown basmati rice, buckwheat), starchy veggies (parsnips, potatoes, zucchini, pumpkin, squash).
Antioxidants
As many different coloured vegetables as you can eat and fruit such as melon, oranges, red capsicum, berries. The Vitamin C in veggies and fruit helps with the conversion of tryptophan to serotonin, your important neurotransmitters.
B Vitamins and Folate
Nuts, seeds, whole grains (e.g. brown rice), red meat, lentils, eggs, fish, bananas.
Magnesium
Leafy green veggies, nuts, wholegrains (oats, millet).
Zinc
Lamb, seeds, walnuts, wholegrains, brazil nuts, almonds, cashews, tahini.
Iron
Red meat, legumes, green leafy veg, wholegrains, eggs, seeds, peanut butter, rolled oats, tofu/tempeh.
Water
At least 1 litre each day. This will boost your concentration and focus.
Incorporating these whole foods into your diet will not only boost your mood, they’re also great for gut health. Sometimes, you may not eat enough of these foods or you may not absorb them as well as you should. Therefore, you may need a supplement. Always consult a Natural Health Practitioner or your GP before taking a supplement.
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