Go Ahead, Eat Your Feelings

Go Ahead, Eat Your Feelings

One easy way to change your mood is to eat. No, we’re not talking about spending quality time with a pint of mint chocolate chip. Turn instead to these good-mood foods  that are rich in the kind of nutrients that can put you back on the happy track. 

Feel less anxious: Choline
Key to regulating anxiety, mood, and memory. Studies suggest that choline may offer protection from cognitive decline and dementia.

 Find it in:

  • Eggs

  • Beef

  • Seafood

  • Brussels sprouts

 Have some choline next week in our Red Pepper Frittata with Arugula Pesto

Think more clearly: Folate (Vitamin B9)
The natural form of folic acid, folate is necessary for the production of major neurotransmitters including dopamine, serotonin, and norepinephrine, which regulate your mood, sense of pleasure and mental clarity. Low levels of folate are a risk factor for depression.  

 Beat the blues by eating more:

  • Leafy greens

  • Chicken liver

  • Brussels sprouts

  • Spinach

Get your folate with our Black Lentil, Orange, and Kale Salad with Pomegranate-Glazed Eggplant

Experience more pleasure: Iron
This mineral transports oxygen to every cell in your body. Like folate, it’s also a key ingredient for producing the neurotransmitters responsible for pleasure and focus—dopamine and serotonin. Iron deficiency can lead to moodiness, fatigue, apathy, and depression. 
Animal proteins contain a form of iron called heme that bodies absorb better than they do the iron from plants. Adding an acid such as lemon juice to iron-rich plant foods like spinach increases iron absorption two-to-six times.

Good sources of iron include: 

  • Oysters

  • Dark chocolate

  • Beef

  • Pumpkin seeds

  • Dark meat poultry

Order up some iron in our Burmese Chicken Aloo with Japanese Sweet Potatoes

Don't be so grouchy: Magnesium
Photosynthesis, that magical process that plants use to turn sunlight into sugar, begins with magnesium. In your diet it can change your mood from stressed out to relaxed. This key element is directly related to brain growth and is known to ease irritability, confusion, and fatigue.

Next time you’re feeling edgy, reach for magnesium-rich foods like:

  • Spinach

  • Chard

  • Cheese

  • Oily fish

Get a dose of feel-good magnesium in the pumpkin seed garnish for our Spicy Chorizo and Tomatillo Chili with Coconut and Lime.

Improve your memory: Omega-3s
Your brain loves omega-3s. Low levels of these fatty acids are linked to depression, ADHD, bipolar disorder, and Alzheimer’s disease.

Some of the best sources for Omega-3s are:

  • Sardines

  • Shrimp

  • Oysters

  • Clams

  • Grassfed meats

Load up on Omega-3s this week in our Lemongrass Salmon Curry with Bok Choy and Cauliflower "Rice"  

Slow the Effects of Aging: Vitamin C
The cerebral spinal fluid that surrounds your brain requires a high concentration of vitamin C. The more you have, the better your cognitive function, especially as you age. This important vitamin plays a role in the biochemical reactions responsible for everything from the health of your skin to the chemicals that help you feel pleasure.

While vitamin C is most closely associated with citrus, there are many foods with much higher concentrations of the vitamin, including:

  • Papaya

  • Broccoli

  • Bell peppers

  • Strawberries

 Get your vitamin C  in our Rigatoni with Brussels Sprouts, Leeks, and Lemon

Come On, Get Happy
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