For good mind-body health we are wise to eat a variety of fresh, whole foods.
Those experiencing intense stress and symptoms of anxiety may also want to consume plenty of foods known to soothe the nervous system and support a positive mood.
Ten Calming and Mood Lifting Foods
1. Blueberries are blue because of pigments called anthocyanins, a type of antioxidant that facilitates dopamine production in the brain. Dopamine boosts mood, memory, coordination, and supports the immune system.
2. Wild-Caught Alaskan Salmon is rich in the omega-3 fats EPA and DHA known to increase emotional stability and support general health. Studies suggest that getting plenty of omega-3 lowers anxiety and helps prevent depression.
3. Fermented foods (e.g., sauerkraut) keep the good bacteria in our GI tract healthy. Thriving gut flora has a positive influence on mental well being. If it is compromised, people may suffer from low or depressed mood, and other disorders.
4. Turkey breast is a great source of the amino acid tryptophan. The body changes tryptophan into serotonin, a mood-lifting neurotransmitter. Nuts, and pumpkin seeds are also good tryptophan sources.
5. Leafy green vegetables are loaded with folate, necessary to produce mood-enhancing neurotransmitters such as serotonin, and dopamine. Getting adequate folate soothes the nervous system and reduces depression risk.
6. Avocados are bursting with nutrients such as potassium, vitamin E, the B vitamins, and folate. Consuming avocado makes people feel satisfied longer and helps regulate blood glucose—a combination that can steady our mood.
7. Seeds (e.g., sunflower, pumpkin, sesame) are superb sources of magnesium. We need magnesium to regulate our emotions. Deficiencies in this mineral may trigger anxiety or panic attacks.
8. Sunshine may not be a food, but it is a prime source of vitamin D. Sun exposure is linked to increases in serotonin and a more positive mood. People lacking in vitamin D are more susceptible to depression and anxiety.
9. Dark chocolate has a calming effect on our system and deters anxiety. It also facilitates the manufacture of anandamide, a brain neurotransmitter that temporarily blocks painful, distressed feelings.
10. Pistachios keep the arteries relaxed through periods of stress, which takes pressure off our hard-working heart. It is wise to eat organic pistachios since the others are often bleached and dyed for a longer shelf life.
Source: Mercola
Photo credit: Martin LaBar
