Mind Boosting Superfoods—Orlando
Just when you thought candy, potato chips and ice cream where the way to go when you are in need for comfort foods…..science shows that there are better real comfort foods that really help to boost our mood…
Just like premium gas makes our car run more smooth, there are brain friendly foods that can help improve our mood.
Tomatoes: the molecules that give this fruit its red color or yellow hue are called carotenoids, antioxidants that counteract the damage that comes on form free radicals, which will destroy mood protecting fats in the brain. A 2011 study form the National Institute on Aging found that older people that filled up on carotinoid-rich foods were 28% less likely to be depressed. Also, “people with high blood levels of carotenoids have lower rates of memory loss and dementia,” stated by Drew Ramsey, M.D., a Columbia University psychiatrist specializing in nutrition and coauthor of The Happiness Diet. One serving = about a cup of tomatoes a day, can be fresh or in tomato based sauces.
Whole Grains: Eating some good crabs helps to release insulin, a hormone that stimulates serotonin production, helps us to avoid a blood sugar spike. Choose whole grains over the processed variety. Studies have mentioned to avoid eating carbs and proteins together, eating them together can block the effects of serotonin. Two cups of air popped corn or some whole grain graham crackers.
Fatty Fish: More than half of the human brain is composed of fat, and two types seem to be crucial for the mood, omega -3 fats DHA and EPA, found in fish such as salmon and mackerel. Scientists analyzed the blood of U.S veterans who had committed suicide and found very low levels of DHA than were found in veterans who reported no suicidal feelings. Research done by the New York State Psychiatric Institute concluded that EPA can significantly reduce the symptoms of depression. At least 2 servings of seafood, especially fatty fish each week.
Dark Chocolate: Chocolate, particularly dark, which consists of 60% cocoa-is thought to increase he brain’s serotonin levels. Chocolate may also increase mental alertness. British researchers asked 30 people to drink cocoa drinks or similar tasting cocoa-free and then gave them a series of cognitive tasks, like solving arithmetic problems. those who drank the cocoa drink performed much better and felt less mentally drained afterward. have one ounce of chocolate a day!
Spinach: These leafy greens are loaded with folate, a B vitamin the brain uses to make several mood regulating chemicals, including serotonin, dopamine and norepinephrine. Other folate packed foods include lentils and asparagus. Up to 50% of people with depression are folate deficient. Studies have been done noting that folate may be effective in treating depression. One – two cups of spinach per day.
Red Meat: I know, you have heard it all before, stay away from red meat. But it is an incredible good source of iron, which our brain needs to make mood regulating chemicals, like dopamine. People that are iron deficient may be 50% more likely to become depressedthan those with higher levels of iron. It is better to eat grass fed cows, they contain more happiness promoting omega-3 fats than beef from conventionally raised cows. Stick with the lean, unprocessed cuts, more roast beef, fewer hot dogs. Vegetarians need to know that is more difficult to absorb iron form non-meat sources, the best bets are beans, dried fruits and whole grains. Two small servings of red meat each week a total of 8-12 ounces.
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