10 Nutrients Proven To Improve Mood Patterns The secret to a happier disposition is no secret at all. True health comes from the grocery shelves themselves. Our food sources should be rich in vitamins, minerals, good and good fatty acids to maintain the best conditions for our body systems.
Raw nutrients are ideal for smooth sailing brain function therefore leading to happier mood patterns; a healthier brain makes it more encouraging for the individual to take up exercise combined with a better diet. Here we will lightly tackle a list of nutrients and their corresponding food examples to remind us to shop and eat healthier and more complete in the nutrition Remember to try to go for more vegetables than meat around more than half the time.
1. Calcium
Plays a huge role in building stronger bones and teeth, blood vessel function and strength and neutralizes stomach acidity.
It is the most abundant mineral in the body,calcium deficiency affects women more than men and is used for treatment with PMS-related complications such as mood swings and hot flashes. Calcium aids in estrogen production, take note of Calcium levels not only for your bones but when undergoing PMS for women.
To help with mood fluctuations Calcium is usually paired with Vitamin D, Vitamin K2 helps Vitamin D to be absorbed, also helps with blood production and accesses Calcium buildup or deposits in order to be efficiently absorbed by the body.
Calcium-rich food sources: fortified cereal (1000mg per bowl), collard greens (350mg per cup), milk (300mg per cup), soy milk (400mg per cup), yogurt (380mg per cup), cheese (300-450mg per ½ cup). Kale (180mg per cup)
RDA: 1000mg
2. Chromium
Although it only should come in trace amounts in the body it plays a big role in metabolizing food on a cellular level. Chromium helps with avoiding diabetes-related complications because it allows the body to regulate the production of insulin.
It greatly helps raise the brain’s levels of serotonin: the happy hormone, norepinephrine, and melatonin, which calms the mood by regulating sleep patterns and stabilizing emotional moods. Found to be an effective treatment for depression, chromium has been found to work directly with the brain’s mood regulators.
RDA:Food sources with Chromium: potatoes (3mg per cup), grape juice (8mcg per cup), turkey breast (6mcg per cup), whole-wheat bread (4mcg per slice), broccoli (22mcg per cup)
RDA: 25mcg for women, 35mcg for men
3. Folate
Folate is also Vitamin B9, one of the B Vitamins, they make you feel good and aid in red blood cell production. Folic acid is the synthetic form found in pill supplements. Folate or Folic acid new cells and cell production and supports serotonin regulation. Serotonin travels through nerve cells and is important for a number of functions including how are behavior is affected and how it deals with social situations and mood regulation. Lacking phosphate can inhibit the production of serotonin.
Folate and B12 make good partners in treating depression while Folate on its own can actually boost the effectiveness of antidepressants
Food sources with Folate: spinach (262mcg per cup), asparagus (90mcg per 4 spears), black eyed peas (210mcg per cup), Brussels sprouts 155mcg per cup), avocado 120mcg per cup) RDA: 400mcg 4. Iron Important for higher energy levels and combating fatigue, Iron aids in oxygen transport in the blood and strengthening the muscles as well Be wary, women are more prone to Iron deficiency than men, this applies to Calcium too and both aid in stabilizing mood by helping the circulatory system function better: Iron deficiency is one of the leading chemical causes of depression. A boost of Iron makes you feel more warm and well-circulated from a sudden gush of blood production. Food with Iron: lentils (6.6mg per cup), soybeans 8.8mg per cup), fortified oatmeal (11mg per pack), beef ribeye (3.8mg per 1.5oz), dark turkey meat (6mg per cup)
RDA: 18mg for women, 8mg for men
5. Magnesium
A lack of this mineral; which has over 300 roles in maintain the body’s self-protective functions, can lead to irritability, fatigue, highlighting stress and anxiety.
Magnesium is very important in the production process of serotonin. It is another common treatment for balancing mood patterns and helping us with regulating our emotional stress levels.
Food sources with Magnesium: edamame (100mg per cup), spinach (160mg per cup), almonds (80mg per 1/8 cup), cashews (75mg per 1/8 cup), peanuts (63mg per ¼ cup)
RDA: 310mg for women; 400mg for men
6. Omega-3s
This nutrient is an essential fatty acid because it not only makes up 18% of the brain but the body does not naturally produce it, therefore including this in our diets is crucial .Omega 3-s helps with improved overall health and function, aiding in more efficient organs, especially cardiac health lowering chances of cancer, fatigue, mood swings, memory decline, and depression.
Found definitely in fish, fish livers especially oilier fish. Chia seeds are a great source for vegans and vegetarians or just health nuts, increasing your intake of omega 3 fatty acids aid in battling depression also cause it eases the heart for exercise.
There is no established RDA for Omega-3s, studies suggest eating a variety of fish twice a week like herring, mackerel, trout and sardines. Strict vegans and vegetarians are recommended to take supplements for fatty acids in plants are different and may not meet their Omega-3s needs.
Foods rich in Omega 3-s: spinach (380mg per cup), chia seeds (4915mg per 1/8 cup) now that is a super food! Chinese broccoli (227mg per cup), atlantic salmon (3980mg per ½ fillet), Atlantic herring (3170mg per 1.5oz)
7. Vitamin B6
This B vitamin maintains the health of neurotransmitters deficiency in B6 can lead to short-term anemia; in the long run a lack of B6 will weaken the immune system and cause the individual to be more susceptible to depression. B vitamins play a big role in blood production.
Important in brain function which regulates how are emotions function. This also aids in PMS- related depression.
Good sources of B6: canned chickpeas (1.1mg per cup), salmon (1mg per1.3oz), chicken breast (0.5mg if without skin and bone), yellow fin tuna (0.9mg per 1/3 cup), fortified cereal (0.5mg per ¾ cup)
RDA: 1.3mg for adults
8. Vitamin B12
B12 is another B vitamin, crucial in the creation of red blood cells and nerves.Scarce B12 levels make one delicate to physical labor, confusion and duller moods thus possibly leading to depression. A lot of B12 is found in animal byproducts, eggs and meat so vegans and vegetarians are prone to this deficiency unless they research and vary their strict diets well.
How eating it helps: Because moods depend largely on signals from the brain, B12 plays an important role in regulating depression — consuming enough vitamin B12 allows the body to synthesize a group of nutrients critical for normal neurological function Some foods with high amounts of B12: sockeye salmon (17.6mcg per 1.3oz), Swiss cheese(4.4mcg per 1/8 cup), canned tuna (2.5mcg per 3.5oz), trout (9mcg per fillet)
RDA: 2.4 mcg per day for adults
9. Vitamin D
Regulates cell growth to lessen chances of DNA mutation and if paired with Calcium strengthens the immune system along with better bone growth. Low levels of vitamin D are common from our current indoor lifestyles, get some more window light too!
A Vitamin D is usually felt right away as a warm, energizing surge especially when coming from a healthy ray of sun, Vitamin D is vital for energy levels too.
RDA: 600 IU per day for adults ages 15 to 60
Foods rich in Vitamin D: salmon has about 650 IU per 1.3 oz fillet, eggs have 40 IU, mushrooms around 110 per cup, milk 115-124 a cup, other good sources are pork fat surprisingly, beef liver, cod liver oil, sardines, canned tuna and cheese
RDA: 600IU for ages 15-60
10. Zinc
Vital for repairing tissue damage, found in pretty much every living cell. Low levels of zinc are scary and can lead to hair loss, depression, loss of vitality and appetite. Vegetarians have to eat twice more zinc sources because we efficiently absorb zinc from protein sources more.
Zinc is wonderful because it increases the effectiveness of anti-depressants while reducing any ill side effects. It makes you feel more afloat, calm and clear of thinking when you get the right amount of trace minerals.
Zinc-rich foods: pork loin (3.5mg for 1.6 oz), roasted pumpkin seeds (10mg per cup), king crab (10mg per leg), cashews (7.6mg per cup if roasted dry), cheese (1mg per 1/8 cup)
RDA: 11mg for men; 8mg for women
