According to nutritional research, "What and when you eat, even at a single meal, can affect whether you feel happy, sad, irritable, alert, calm or sleepy. Choose the wrong foods (or skip a meal altogether), and you might exacerbate an already stressful or emotional day." (1)
One of the reasons is due to Serotonin; a neurotransmitter that regulates sleep, sensory perception, moods, depression and other bodily functions. Low levels of serotonin contribute to muscle weakness, disrupted sleep, depression and intense carbohydrate cravings.
Specific foods rich in tryptophan (an amino acid), protein and carbohydrate can all increase the release of serotonin helping us feel better and more relaxed. Not just any old carbohydrate will do the job successfully though. Highly refined carbohydrates (pastries, sugar, cakes, cookies, white bread, etc.) contribute to erratic blood sugar levels prompting emotional highs and lows that can result in mood swings and depression.
"Whole grains (whole wheat, brown rice, oatmeal): triggers a slow, sustained release of insulin that lowers blood levels of most large amino acids except tryptophan, which remains in the blood and can enter the brain. As a result, serotonin levels rise gradually, and blood-sugar levels remain stable, without the rise and fall experienced with sugar or refined grains." (2)
Foods rich in B vitamins and folate are also beneficial as they are involved in the formation of neurotransmitters (serotonin). Foods containing B vitamins and folate include whole grains, legumes, seeds, nuts, potatoes, brussels sprouts, leafy greens and many other vegetables. Foods high in the amino acid tryptophan include eggs, meats and dairy.
The scientific data proves that it makes sense to eat nutritionally balanced meals to enhance our mood. But, the best proof is to include wholesome, delicious food into your daily diet and see how you feel. Good food can create a good mood. Taste some of the recipes below and see for yourself.
Good Mood Recipes
For more fabulous mood-enhancing recipes check out the "The Whole Truth Eating and Recipe Guide" or our website at http://www.andreabeaman.com/recipe_may.html, and eat your way to a brighter day!
Sources: 1. Happy Meals, By Elizabeth Somer, R.D., Natural Health Magazine, October 2006, pp. 85-91 2. http://pages.prodigy.net/unohu/topics_sero.htm
