I was invited to speak about what foods can affect our mood and thought some of the tips might be useful….if you are eeling a little low? this article will help to give you some dietary tips to help imporve your mood….
What many people do not realise is that despite depression being thought of as a strictly emotional or biochemical disorder an unhealthy diet can play a role in depression and mood swings. Patterns that may aggravate our moods include skipping meals, poor appetite, and cravings for sweets.
Carbohydrate rich foods trigger the production of serotonin and tryptophan which are chemicals that the brain produces that promote a feeling of well-being. However the type of carbohydrate you consume can influence your mood. Refined carbohydrates, primarily sugar and sugary foods, tend to provide immediate, but temporary relief. Once the benefit is gone, you may go looking for more foods to bring up your mood and energy level. Complex carbohydrates, such as whole grains, cereals, breads, pastas, and fruits and vegetables, are more likely to supply a moderate, but lasting effect on brain chemistry, mood, and energy level.
For example look at chocolate. Many people crave chocolate when they feel down. This can be attributed to certain alkaloids that have been isolated in chocolate that may raise brain serotonin levels. Some researchers now speculate that chocoholics may actually have a real biological basis with serotonin deficiency being one factor.
Beneficial Nutrients;
The B-Complex Vitamins
We know that B-complex vitamins are essential to mental and emotional well-being. They are considered essential vitamins. This means the body cannot make them, so we depend on our daily diet to supply them. B vitamins can be destroyed by alcohol, refined sugars, nicotine and caffeine so it is no surprise that many people in Ireland may be deficient in these.
Good dietary sources of B vitamins include oats, rye flour, eggs, bananas, meat, dairy products and wholegrains
Recent research has also indicated the importance of essential fatty acids omega 3 polyunsaturated fatty acids in helping protect against depression and helping those already suffering from depression. Good sources include oily fish, nuts and seeds, functional foods like omega milk and omega-3 spreads.
Negative nutrients for depression include sugary foods which can aggravate mood swings, alcohol which is a natural depressant and caffeine which can deplete your stores of B vitamins.
Hi there - I have a b12 deficiency - and get an injection every 4 weeks. I break out in the most terrible spots a few days later (almost always on my neck, jaw and hairline) Is there any way I can stop this happening?
Kindest Regards
Hi Carol
It would be best to discuss this with your doctor.
The best thing you can do for your skin is to keep well hydrated and ensure a good dietary intake of omega-3 rich foods e.g. oily fish, vitamin E rich foods e.g. nuts and seeds and also zinc e.g. nuts and seeds.
Best wishes
Aveen
Hi Carol!
I was just wondering why you get B12 injections, is it due to surgery? In most cases with B12 deficiency appropriate supplementation can also be achieved by using the oral formulation (1000 µg daily), ask you doctor for alternatives. Most studies indicate that oral supplements are just as effective as injections- but cheaper and more convenient. Receiving daily doses rather than a large monthly one should be easier for the body to adapt too.
Wich you all the best
Dietetics student who used to be a vegetarian and anemic
Iris Daniela Fanatean
Hi Aveen
I am trying to find a book that would tell you what foods are good for a particualar thing ie foods high in iron or foods that are good for muscle function
Thanks
Siobhan O’Doherty
Hi
I’m not aware of any books myself but regarding iron a good rule of thumb is; the redder the meat the more iron it contains and when it comes to green vegetables the darker the green colour the more iron they contain. Pulses, beans and nuts are also good dietary sources of iron. Including red meat in your diet 2-3 times a weeks, eating green vegetables daily and including pulses in your diet will ensure a good dietary intake.
hopefully that is useful…
Aveen
Hi Aveen
I am trying to find a book that would tell you what foods are good for a particualar thing ie foods high in iron or foods that are good for muscle function
Thanks
Siobhan O’Doherty
Answer:Patrick Holford “Optimum Nutrition Bible” ita sold over half a million copies.
Kevin
Thanks for sharing. What a plauerse to read!
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