The Invisible Link Between Food & Your Mood Fad diets come and go, but one thing always stays the same: your body needs proper nutrition in order to function properly. When you don’t get proper nutrients, there are consequences – one of which is negative effects on your mood and the way you feel.
These minerals and vitamins help that…and here is why:
Magnesium & Vitamin B6
Research shows magnesium plays a role in migraines, depression, chronic pain, and anxiety. This meal plan provides over 350 milligrams per day of magnesium from spinach, cashews, salmon, and avocado. Vitamin B6 is effective when combined with magnesium in adults with severe stress. Women who consume more vitamin B6 are less likely to experience anxiety. Vitamin B6 comes from many foods on this plan including poultry, nuts, and onion.
Iron
Iron deficiency can contribute to depression because of its relationship with dopamine. Dopamine is one of the neurotransmitters in the brain that helps regulate mood. This plan contains iron-rich foods like chicken, turkey, quinoa, lentils, and peas. These iron sources are paired with foods that have vitamin C to enhance iron absorption.
Fiber
Getting adequate daily dietary fiber is associated with lower odds of depression as it improves intestinal microbiota imbalance. Fiber helps optimize blood sugar levels and feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety. This plan provides up to 30 grams of fiber daily from lentils, fruits, vegetables, nuts, and seeds.
Omega-3 Fats
Omega-3 fatty acids have a beneficial effect on depressive symptoms. Fatty fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function. This program incorporates omega-3 fats from salmon, walnuts, and flaxseeds.
Besides feeling sluggish after overeating or loading up on sugars or unhealthy fats, you probably feel guilty. There’s a very obvious connection between the foods you eat and the way you feel. But there’s also something deeper at play.
Some people eat when they feel sad, depressed or lonely. But others feeling the same way eat nothing at all to cope with their feelings. I can help by providing a meal plant that will include the best way to eat well and maintain happiness, without restricting ourselves to boring food.
If you want to learn more about my meal plans and programs, contact me today.
In Good Health, Wellness, and Love
-Donna, Registered Holistic Nutritionist
519-816-1064