5 Foods to Uplift A Depressed Mind

Feeling Low? Try these uplifting foods!

Many of you have heard me talk or write about the importance of nutrients and cell nourishment in creating the neuro-nutrients (brain food), neurotransmitters and hormones to fuel the communication channels between the brain and body.

Every bit of food we eat – our nutrition quality – can create direct and immediate chemical changes within the body and brain to improve mood, energy, concentration, digestion, metabolism and general wellbeing. We literally rely on the foods we eat to create the nutrients we need for every function within the body.

Combine our daily life stressors on top of our lack of sleep, poor eating habits and minimal exercise and we literally don’t think and feel as happy as we could.

Without enough of the right nutrients making it into our cells, we don’t have a chance at the optimum health, vitality and wellbeing that we deserve.

Here are several foods that will help provide the nutrients to create these feel-good chemicals and hormones within your body to naturally uplift your mood and have you feeling much improved and quickly!

Here we go!

1.       OMEGA 3 essential fatty acids to produce serotonin production:

Primarily found in Wild Alaskan Salmon OR Sardines. Not Atlantic or farm raised Salmon as they contain contaminants which may offset the benefits.

Flaxseed oil or 2-3 heaped teaspoons of ground flaxseeds can also give you the nutrients you need to increase Omega 3 essential fatty acids.

2.       AMINO ACIDS necessary for the building blocks of neurotransmitters and B Vitamins, necessary for a healthy brain. Additionally they contain healthy fats.

Found in Nuts and Seeds. Special mention of cashew nuts, which contain Niacin and Tryptophan, both necessary building blocks for the production of serotonin. 2 handfuls a day.

3.       Black Beans for FOLATE (part of B Vitamin family).  Studies show that people who are depressed or do not respond well to anti-depressants tend to be deficient in folate.

Include beans on a regular basis for a nice addition of folate and complex carbohydrates for more healthy serotonin. Combined with your fish gives a nourishing and healthy meal.

4.       Sweet Potato (or Yams) for MAGNESIUM and antioxidants that benefit your brain and B Vitamins.

Magnesium is necessary to help calm you down. If your depression is associated with anxiety then including magnesium rich foods can help have a tranquilising effect. 3 servings a week.

5.       Spinach or any dark green leafy vegetables for FOLIC ACID.

Folic acid nourishes your brain and complex carbohydrates create more serotonin. Great detoxification properties in your gut, health and brain. Your gastro-intestinal tract plays an enormous role in the health and integrity of your brain. So including these foods will help to detoxify your gastro-intestinal tract and assist your brain to respond more efficiently to all the serotonin that you’re creating through including all these nutritious foods.

Source: The Food Mood Solution, The Anti-Anxiety Solution.

It’s important to address other aspects of your health and wellbeing to. Here are some other great ideas and techniques to help you:

  1. 3 Tips for Self-Care
  2. Deep Breathing For Managing Stress
  3. Find Your Stress Triggers & Take Action Now!
  4. How to Manage Time for a Balanced Life

 

Take care of YOU!

Viki xo

 

NB: This post is for information purposes only and not to be considered medical advise for your particular condition. Please speak with your preferred practitioner for specific individual guidelines.