Certain nutrients have been proven to naturally elevate mood, such as omega-3 fatty acid. Omega-3s have been used in treating depression and bipolar disorder, as they play an important role in brain and behavioural function. Symptoms of omega-3 fatty acid deficiency include mood swings and depression, similar to the symptoms experienced with zinc deficiencies.
It’s imperative that people come to realise how food is not only capable of keeping us alive, but making life feel fantastic.
These 7 nutrients, as a regular part of your diet, will keep your mood on the up and up!
Mood Lifter Nº1
Omega-3s
Widely known for their role in maintaining vibrant skin, healthy hair, and strong nails, this fatty acid actually elevates good cholesterol and lowers levels of bad cholesterol. Omega-3 supplements are also used to help in cases of arthritis, as they boost effectiveness of anti-inflammatory drugs.
Healthy Sources: Salmon, sardines, flaxseeds, pumpkin seeds and walnuts (flaxseed oil, pumpkin seed oil, walnut oil, fish oil).
Mood Lifter Nº2
Zinc
With strong antidepressant effects, zinc not only elevates our mood, but takes care of our skin and ensures a healthy immune system.
Healthy Sources: Pumpkin seeds, sunflower seeds, lentils, chickpeas, almonds, beef, lamb, veal and oysters.
Mood Lifter Nº3
Tryptophan
Tryptophan is an amino acid responsible for synthesising serotonin. Serotonin is a chemical neurotransmitter created in our bodies which balances our moods. Deficiencies in the transmitter have been associated with depression.
Healthy Sources: Yogurt, dates, almonds, chickpeas, pumpkin seeds, bananas, spirulina, peanuts, oats, sesame seeds and eggs.
Mood Lifter Nº4
Chromium
This trace mineral, similar to tryptophan, plays an important role in the synthesising of neurotransmitters. Chromium increases serotonin levels, and has been shown in certain studies to be effective in treating depression when taken as a supplement.
Most people don’t get enough chromium. In fact, the RDA is 120 micrograms. On average, people get about 25 to 20 micrograms per day. So up your broccoli intake people!
Healthy Sources: Broccoli, free range beef, mussels, oysters, brazil nuts, tomatoes, egg yolk and hazelnuts.
Mood Lifter Nº5
Iron
Iron deficiencies have long been studied, and thought to result in depression, general fatigue and mood changes. Long term deficiencies in children have been linked to learning issues and unstable moods.
Healthy Sources: Spinach, cashews, kidney beans, dark chocolate, almonds, lentils, free range beef and poultry, fish, oysters and mussels.
Mood Lifter Nº6
Folate
Folate, otherwise known as Folic Acid, is a B vitamin which is necessary for healthy fetal development. It is also used to treat anaemia. As for mood, lack of proper amounts of folate have been associated with irritability and fatigue. Individuals who suffer with depression have much lower levels of folate in their systems than those who are not depressed.
Healthy Sources: Avocado, broccoli, spinach, asparagus, chickpeas, lentils, pinto beans, free range beef, brussel sprouts, almonds, sunflower seeds and oranges.
Mood Lifter Nº7
Vitamin D
Popularly referred to as the sunshine nutrient. Lack of vitamin D is associated with anxiety, seasonal depression, general depression and a whole host of physical issues. Lack of vitamin D in children is particularly problematic.
Luckily, this vitamin is naturally produced by our bodies when we absorb sunlight. It goes without saying that too much of a good thing is not good at all. We just need 20 minutes of direct sunlight per day to get what we need. For those of us living in areas with harsh weather, where going outside to absorb some rays may not be an option, worry not, for it is also found in foods.
Healthy Sources: Wild salmon, mushrooms, canned tuna, canned sardines, egg yolks and mackerel.
As well as ensuring that these nutrients are a regular part of your diet you can do many other things to lift your mood – exercise, playing, laughing, loving – studies have revealed that if you hug someone for six seconds or more, your body produces mood-lifting chemicals that promote bonding with others, like oxytocin and serotonin. So every day eat well and hug well to lift your mood!
Next Level Nutrition
At The School of Natural Health Sciences we offer over 55 courses in holistic health therapies, four of which are nutrition based – Clinical Nutrition, Advanced Nutrition, Child & Adolescent Nutrition, Sport & Exercise Nutrition, Plus our New Course – Nutrition for Age 50 Plus
Our diplomas are internationally-recognised in 26 countries, and all of our schooling is done online, so there is no stress, no deadlines, no commute and no start up expenses! True holistic education!
- View our A-Z Holistic Therapy Course list
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