Mood Elevating Foods

What you pop into your mouth may give you a high or a low!

Intro

With depression gradually spreading across all strata of the society and people having their own set of reservations in approaching psychiatrists there is a felt need to nip this sickness in the bud … and you don’t need expensive pills for this! Just pop into your kitchen and voila you’ll find the best mood elevators perched there!

The three month period of the lockdown which was clamped to arrest the spread of COVID-19 brought with it a lot of upheavals like - badly-hit household budgets; painful plight of daily-wagers; sense of vacuum amongst celebrities; paranoia with regards to how to survive the virus and the economic losses due to the same; and a feeling of helplessness.

If one is fighting against a visible enemy then one can work out strategies and also arm one’s self with necessary weapons; but when it comes to fighting against one’s own fears and insecurities there’s a sense of haplessness. It is at times like these that one may fall prey to depression and take a step which can never be pulled back.

Our mental health is our responsibility and we must fiercely safeguard the same. Some of these measures include - connecting with those whom we hold close to our heart and sharing our concerns with them; thinking positive; exercising and developing hobbies; eating mood elevating food; and if need be taking professional help.

Foodism draws up a list of some specific foods and eating habits that may help boost your mood:

- Opt For a Regular, Nutritious Breakfast

- Research claims that eating breakfast regularly is associated with fewer depressive symptoms as it apparently influences the mood. 

- Suggested Foods to Eat for Breakfast

- Opt for fibre, nutrient and good fat rich foods like – oatmeal, citrus fruits, strawberries, apples, whole grains and nuts. 

Be Pro Probiotic

Consumption of probiotic supplements has been found to improve both gut symptoms and depression in people with irritable bowel syndrome (IBS). Moreover the improvement in depression symptoms has been associated with changes in the activity in brain areas involved in mood.

Suggested Probiotics to Eat

Yogurt

Kefir

Buttermilk

Sauerkraut

Korean Kimchi

Miso

Tempeh

Pickled Vegetables

Useful Tip

It would be advisable for immuno-compromised or lactose-intolerant people to counsel their doctor prior to upping their probiotic intake 

Green is the Way to Go

Up your intake of leafy green vegetables like spinach which contain the B vitamin folate. Although the connection is yet to be scientifically investigated yet apparently - low folate levels have been consistently associated with depression in research. 

Folate deficiency seemingly impairs the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood).

Leafy Green Vegetables to Eat

Spinach

Edamame

Artichokes

Okra

Turnip Greens

Lentils

Avocado

Broccoli

Beans and lentils are also rich sources of folate.

Useful Tip

Excess of folate may have adverse effects especially for people suffering from colon polyps or cancer.

Consume Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids which are aplenty in oily fish such as sardines, salmon, and mackerel are credited with playing a pivotal role in the functioning of the brain.

Research claims that people whose staple diet is fish are less likely to have depression symptoms.

Foods Rich in Omega-3 Fatty Acids 

Wild Alaskan Salmon

Sardines

Anchovies

Mackerel

Other Oily Fish

Walnuts

Flax and Chia Seeds

Canola Oil

Purslane (a herb)

Other good sources of omega-3s are fish oil, flaxseed oil, and echium oil.

Useful Tip

A word of caution - for those who are pregnant, are nursing or taking medication – please check with your GP prior to storing up on omega-3 fatty acid foods.

Whole Grains

Whole grains are important sources of B vitamins - nutrients vital for brain health. Let’s delve a bit deeper - Thiamine (vitamin B1) is involved in turning glucose into energy; pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory); vitamin B6 helps to convert the amino acid tryptophan into serotonin; and vitamin B12 is assigned the responsibility of producing neurotransmitters such as serotonin and dopamine, among others. All of these help in mood regulation.

Whole Grains to Include in Your Menu 

Steel-cut Oatmeal

Quinoa

Brown Rice

Amaranth

Millet

Bulgur

Wild Rice

Useful Tip

For every 5 grams of carbohydrate, a product should have at least one gram of dietary fibre to be considered whole grain.

Enjoy Caffeine in Moderation

Caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important for performance and mood. Research claims that coffee consumption (and to a lesser extent, tea made with cardamom and cinnamon) has a protective effect on the risk of depression. 

Useful Tip

If coffee makes you jittery, irritable, sad, sleepless, or brings on other adverse effects, avoid drinking it or opt for lower-caffeine beverages like black tea or green tea.

Foods High in Vitamin D

Going by the acronym ‘sunshine vitamin’, vitamin D is naturally generated in the body when the skin is exposed to the sun's ultraviolet B (UVB) rays. Research suggests that vitamin D ups the serotonin levels – one of the key neurotransmitters influencing our mood; and that deficiency may be linked with mood disorders, particularly seasonal affective disorder. 

Vitamin D Rich Foods to Eat

Alaskan Pink Salmon 

Sockeye salmon 

Cheese

Egg yolks

Foods fortified with vitamin D like - milk, soy milk, and orange juice

Useful Tip

People at greater risk for vitamin D deficiency include – those with darker skin, as it has excess melanin, which blocks ultraviolet rays; those who continuously work indoors; those who live away from the equator; and those who live in excessively polluted areas. 

A few small and meaningful changes in your diet can make a big difference in how you feel over time. And practically all the food items mentioned here are accessible either in your kitchen, pantry or at the local grocery shop. So like Hippocrates famously said “Let food be thy medicine and medicine be thy food.”