5 FOODS TO BOOST YOUR MOOD NATURALLY
By Sally Shi-po POON (Registered Dietitian)
What we eat may affect the way we feel. Latest research found that a Mediterranean diet comprising higher intakes of fruit and vegetables, fish and whole grains, was associated with lowered risk of depression in adults. Dietitian Sally Shi-po POON suggests the following foods to help you boost your mood naturally:
- Germinated brown rice
Germinated brown rice is rich in gamma-aminobutyric acid (GABA) that may help us relax and improve mood. The amount of GABA in germinated brown rice was found to be 10 times more as compared to milled white rice and two times more than that of brown rice. It is very important to eat regular meals containing carbohydrates to make sure you will have stable amount of glucose in your blood throughout the day. Your brain needs glucose for concentration. Healthy sources of carbohydrates include whole grains, vegetables, fruits, legumes and low fat dairy. Not having enough glucose in the blood makes us feel tired and grumpy.
Chicken is rich in tryptophan – an amino acid that makes serotonin to boost your mood. More of this may cross to the brain when carbohydrate foods are eaten. Your body will get plenty of tryptophan if you eat a variety of protein-rich foods including meat, poultry, fish, seafood, eggs, dairy products, lentils, legumes, nuts and seeds.
Spinach is an excellent source of folate, a B vitamin that may help reduce the risk of depression. Asparagus, beef liver, Brussels sprouts, orange, kidney beans, and fortified breakfast cereals are also good sources of folate. Since it is a water-soluble vitamin, it is lost easily during cooking. This can be reduced by steaming or microwaving vegetables instead of boiling.
Sardines are rich in omega-3 fatty acids, which may help lower the risk of depression. Aim for at least two servings of fish a week, each serving is 3.5 ounce (100g) cooked. Other fish like salmon, mackerel, herring, trout, and albacore tuna are also high in omega-3 fatty acids.
- Green tea
Green tea contains L-theanine – an amino acid that may help us stay calm and relaxed. At the same time, it works with the caffeine to improve concentration on mental tasks. It is vital to drink adequate fluids throughout the day as research shows that even a minor degree of dehydration can affect your concentration and mood. Aim for 6 to 8 glasses (1.5 to 2 litres) fluid per day: water, low-fat milk, plant-based milk, soups, tea and coffee all count.
Keep in mind that tea and coffee contain caffeine and drinking too much can cause health problems such as insomnia, headaches, dehydration, restlessness, and anxiety. Some people are more sensitive to the effects of caffeine than others. Up to 400mg of caffeine a day appears to be safe for most healthy adults, approximately the amount of caffeine in 4 cups of coffee.
Alcohol is a diuretic – drinking too much can lead to dehydration and B vitamin deficiencies, and can make you more depressed or anxious! Try to limit your alcohol intake to no more than 2 to 3 drinks on no more than 5 days per week.
As a rule, having regular meal patterns in a Mediterranean style will provide all the essential nutrients for both good health and good mood. Bon appétit!
Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-naturally-boost-your-mood