We've all heard that “you are what you eat” – but, in
actuality, what you eat can affect you who you are.
Our bodies are delicate balances of chemicals, hormones and
neurotransmitters. Food not only sustains life, it determines the quality of
that life. Fruits and vegetables are integral sources of nutrients essential to
balancing mood and improving mental acuity.
Boost Serotonin -It’s regarded by many as happiness chemical
and sleep promoter, but this is an over simplification. Serotonin affects our
sleep, sexual behavior, risk-taking, aggression, motivation, temperature
regulation, exploratory behavior and eating.
The amino acid tryptophan and 5-OH tryptophan are the building
blocks for serotin. Tryptophan an, essential amino acids (meaning our body can’t
produce it but obtain it from foods), is abundant in following:
Bananas
In addition to being a great source of potassium (which
studies have found improves brain function), bananas are high in B6, a vitamin
that increases serotonin and norepinephrine levels. Bananas also offer the
mood-regulating relaxant tryptophan, an amino acid responsible for your lovely
Thanksgiving turkey dinner afterglow.
Broccoli
Broccoli boasts impressive levels of folic acid (also known
as Vitamin B9), an entity necessary for a number of bodily functions, including
cell growth, the production of healthy red blood cells and mood regulation.
According to Livestrong.com, “fruits and vegetables that contain folic acid can
help to boost serotonin levels and improve mood.” If a person is deficient in
folic acid, symptoms can range from diarrhea and a swollen tongue to headaches
and mental depression.
Spinach -Like broccoli, spinach (and most leafy vegetables)
contains a hefty dose of folic acid. Spinach is also a wonderful source of the
mineral magnesium, a natural anxiety combatant. Without enough magnesium in
your diet, you may find it hard to concentrate in addition to being fatigued
and irritable.
Olives - Not all fats are created equal. Olives contain
“healthy” fats, which are responsible for lower anxiety and anger levels. And
the useful culinary ingredient olive oil provides the same benefits when eaten
cold, as in salad dressings, or lightly heated below 170 degrees. Other fats
are better for high heat cooking.
Berries -Deep colored vegetables like berries are steeped in
complex carbohydrates, which supply glucose to the blood. This translates
to higher body energy and elevated brain activity – combating depression and
decreasing irritability.
Sweet potatoes -Like their more conventional spud
counterparts, sweet potatoes are complex carbohydrates. Carbs tend to have a
calming effect on the human body, increasing serotonin levels.
Pumpkin, sesame, sunflower seeds.
Wheat flour, yoghurt.
Nuts all kinds.
Fresh fruits and vegetables hydrate and energize while being
amazing sources of antioxidants. Full Circle is proud to offer a wide
selection of locally-sourced, organic produce that keeps mind and body
strong
Cut down on sugar – In the stress response, the body
releases extra glucose from the liver, so it need to take less in. Despite this,
when under pressure, we crave sugary foods!
Make a cup of green tea – A Japanese study has found that
drinking five cups of green tea daily, compared with only one, significantly
reduces psychological stress. It’s thought that the polyphenols in the drink
reduces damaging effects of stress on the brain while stimulating the release of
calming chemicals in the body.
Keep your starch intake steady – If you go for many hours
your blood sugar drops, and this is thought to be contribute panic attacks,
body keeps its systems going, and this excess causes shakiness and panic attack
symptoms. If you suffer from them, eat something (preferably) starchy every
three to four hours to keep your blood sugar steady. Eating carbohydrates at
frequent intervals also help with PMT (premenstrual tension), reducing
weepiness, aggression, and mood swings.
Reference
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