You can feel good just by reaching for the right foods. Certain nutrients are known to boost mood and can help to ease the symptoms of stress, anxiety and depression. Choose these foods to help you feel your best every day:
1. Feeling Low?
Load up on foods high in vitamin b12 such as lean meat, seafood and yoghurt and your risk of depression will be three times lower. Eat foods rich in folate such as broccoli, spinach, or liver and you’ll slash your risk by almost 50 per cent.
2. Got Brain Fog?
Clear it with low-GI carbohydrates, not sugary pick-me-ups. Slow digesting carbohydrates such as whole grain bread and cereals, pasta, and lentils release glucose gradually into the bloodstream, boosting your concentration.
3. Stressed Out?
Munching on walnuts or adding walnut oil to salad dressings could help the body to handle stress better. People who eat nine whole nuts or a teaspoon of oil a day had lower blood pressure responses to stressful situations such as giving a speech.
4. Poor Sleep?
Adding a portion of cashew nuts, cabbage, sunflower seeds or sweet potato to your everyday meals allow your body to absorb more magnesium.
This vital mineral helps to calm the nervous system, thereby inducing a better night’s sleep and easing symptoms of anxiety too.
5. Ready To Snap?
Omega-3s found in oily fish like sardines, flaxseeds and walnuts can help to ease signs of irritability and annoyance. Omega-3 aids in protecting the brain from inflammation, which can be the cause of mood disorders and cognitive decline.
6. Forgetting Everything?
If you find yourself forgetting to complete certain tasks or even simple things seem to slip from your mind, it may be time to increase your intake of B vitamins. Foods such as meat, milk, whole grains and leafy greens are rich in B vitamins – a nutrient group that is essential for sharp thinking, memory and learning skills?
7. Pounding Headaches?
Supplementing with tryptophan-rich foods helps bring on natural calming effects, induces sleep, fights anxiety and can also help burn more body fat. Find this amino acid in bananas, cheese, eggs, tuna and turkey. To get more benefits, eat tryptophan-rich foods with a complex carbohydrate like whole grain bread.
8. Can't Focus?
If you’re feeling easily distracted and can’t concentrate on the tasks at hand, try eating more shellfish, dairy, poultry and Brazil nuts. These foods all contain zinc, which regulates stress levels, mood and appetite. A zinc deficiency is linked ti depressions and loss of focus.