By Dr Ingy Hashad
The quote says that good food is equal to a good mood! And since not every day is a good mood day owing to stressful work, this can make you feel a bit down.
It is during these times that we crave for the unhealthy food. However, do you know that these foods not just make you fat but also make you sluggish and put you into a mild depression? So, why not take the healthier route?
The benefits of natural foods have been around since the beginning of time. They do not change, our bodies recognise them as direct nutritional food, and believe it or not, our brains actually love them.
Here are a few tried and tested favorites to get you all perked up and buzzing before the day is out.
- Sweet Potatoes
Sweet potatoes are a fantastic carbohydrate that contains L-tryptophan, an amino acid directly related to helping prevent depression and anxiety. Sweet potatoes also reduce blood sugar levels and are high in vitamin B6, a natural anti-depressant. They are also high in magnesium and potassium which reduces cortisol and high blood pressure that increases with stress.
- Quinoa
The complete protein we all love and can’t get enough of is also a great natural anti-depressant. This mighty little seed is high in magnesium, iron, B vitamins, and all essential amino acids. Quinoa is a wonderful gluten-free replacement to couscous and also more nutritious. Quinoa’s high mineral content directly plays a part in the release of serotonin, GABA, and even melatonin which can help you sleep easier. Its natural carbohydrates are also slow-releasing which is optimal for blood sugar and a longer lasting happy mood.
- Dark Chocolate
Chocolates produces endorphins in the brain that help us feel good, and particularly goes to work on the stress hormone cortisol, slowing its production and helping to defeat the feeling of stress it creates.
- Bananas
Bananas contain tryptophan, a type of protein that the body converts into serotonin, and serotonin helps make you feel relaxed, happy and in control.
- Tomatoes
Tomatoes are rich in lycopene, a phytonutrient that helps combat inflammation, which has been linked to stress. Interestingly, you’ll get the biggest boost from eating cherry tomatoes, because most of the lycopene is in the skins.
- Sunflower Seeds
While the cheerful yellow flowers are practically a universal symbol of happiness, sunflower seeds are a great source of the amino acid phenylalanine which the body turns into the brain chemical norepinephrine—your own natural antidepressant.
- Mussels
Mussels are lauded for the large amounts of B Vitamins they contain, which are an essential factor of the way you feel throughout the day.No matter what diet plan you’re following, mussels can find a place thanks to their high protein count, and low calorie and fat gram numbers.
- Walnuts
Walnuts are the only nut to contain traceable amounts of omega-3 fatty acids, and they’re high in magnesium as well. They also decrease inflammation in the brain that can interfere with a healthy mood and contribute to healthy cholesterol levels often affected by those with depression. Walnuts are even helpful for inducing melatonin in the body which can help you sleep, and they naturally prevent sugar cravings when eaten in place of sweets.
- Oregano
This amazing herb contains caffeic acid, quercitin and rosmarinic acid, which are all compounds known to combat depression, fatigue and anxiety.
- Berries
Raspberries, blueberries, and blackberries contain plenty of antioxidants that will help prevent oxidative stress, leading you to feel better right now.
However, it is important to mention that, mental illness is not to be taken with a grain of salt. Sometimes even natural options do not work for some people and further help will be needed. However, if you suffer from depression and think there is no way out, please give natural options a try first. Nature is more powerful than we will ever know and our bodies are capable of so much when we give them exactly what they’ve always needed from the start.
PhD of Biochemistry – German University in Cairo
Healthcare Nutritionist – American University in Cairo
Nutrition Consultant at shape clinc
Ingy.hashad@guc.edu.eg
