As seen on May 8th, 2013 on:
written by The Nutrition Twins,
Ever wish a happy-go-lucky attitude came more naturally? You’re not alone. According to recent research, the majority of us wish we could be more positive. While we can’t change our genetic blueprint, we can boost our mood in small ways with food. So say hello to four foods with the power to turn that frown upside-down.
When it comes to producing serotonin—a feel-good neurotransmitter that combats pain, decreases appetite, and calms us—sweet potatoes top the list. The orange root veggie also supplies vitamin C, a vitamin that helps with serotonin production.
Try it: Bake a sweet potato in the oven in tin foil and then sprinkle it with cinnamon; it tastes like sweet potato pie (that alone should put a smile on your face).
Salmon delivers a heaping dose of omega 3 fatty acids. Studies have found that an omega-3 deficiency may cause or worsen depression in some people, while omega-3’s may combat it. Not to mention, eating more omega-3 rich fish appears to fight seasonal affective disorder and postpartum depression.
Try it: Toss canned salmon in your omelet at breakfast, top your salad with fresh salmon at lunch, grill a salmon burger, or poach fillet for dinner. We like to dress salmon with a citrus salsa (like pineapple salsa) and a drizzle of teriyaki.
Protein-rich eggs help to stabilize blood sugar, and keeping your blood sugar on an even keel can prevent mood swings. The yolks serve up B vitamins, which play a part in making mood lifting neurotransmitters, like serotonin. Bonus: Eggs contain vitamin D, and low levels of the stuff have been linked with depression.
Try it: Eat a hardboiled egg with a piece of fruit for a mid-afternoon snack to stabilize your mood. We like Eggland’s Best eggs because they contain double the amount of vitamin D and omega-3s, compared in regular eggs, as well as 10 times more vitamin E and 25 percent less saturated fat. Scramble them up with veggies and salmon for breakfast.
Asparagus is an excellent source of folic acid. Falling short in folic acid may trigger depression, mental fatigue, and insomnia. Medications like birth control, cholesterol-lowering drugs, anti-inflammatories, and diabetes medications can deplete your body’s folate stores, so feel free to go crazy with the asparagus—you can eat four cups for 100 calories! Plus, rumor has it they are an aphrodisiac—and nothing boosts spirits like being in love.
Try it: Preheat your oven to 400 degrees. Clean the asparagus and chop off the tough bottom ends. Spray a baking sheet with oil. Spread the asparagus on a tray and spray with oil and drizzle with fresh crushed garlic. Sprinkle with pepper and a dash of salt. Roast asparagus in oven for 8 to 10 minutes or until lightly browned and tender. Remove from oven and spritz with juice from a lemon.
TELL US: Which foods do you eat to boost your mood?
Disclosure: The Nutrition Twins work with Eggland’s Best to help people to consume more nutrients.
For more nutrition guidance and a ‘get healthy’ plan, please check out the “The Nutrition Twins Veggie Cure“
Published on Fitbie on May 8, 2013