Health News / January 2007
Eat Happy
Armed with the right grocery list, women mired in the winter doldrums might be able to fight back with food to lift their mood. First on the list is Go Fish!
If the blues are gathering round, cook up some salmon, tuna, sardines or other oily fish. Their high levels of omega-3 fatty acids have been shown to fight depression and, moodiness. Plant foods like as flaxseed, soybean oil, walnuts and canola oil are also high in omega-3s, so look for recipes that include them.
Egg on a good mood with-eggs. It’s not just the egg whites, whipped into meringue toppings that make women smile. Actually the egg yolks are the best source of dietary lecithin, which is essential for brain function and affects not only mood, but also memory and concentration.
Whole grains are mama’s little helpers too. The best way to consume whole-grain foods is in small amounts throughout the day. That maintains a steady supply of glucose in the blood, which the brain needs to release the body’s feel-good chemicals.
Pumpkin and sunflower seeds should be tops for snacking because they contain tryptophan, which may boost spirits as they are being munched. Tryptophan also helps to regulate appetite and improves the quality of sleep. To get the most nutritional value, it’s best to eat them raw. Toss them in salads or add them to soups, baked goods and casseroles.
This was a bad year for spinach, but the good green is still a contender. Spinach is a great source of folic acid, a vitamin that may reduce the high levels of homocysteine associated with depression.
Think beach. Shellfish, and oysters in particular, are high in zinc, an essential mineral that helps to regulate mood. But there’s more! Zinc is also a key ingredient for the production of testosterone, which revs up the libido.
Gather ye breath mints, and have a toast, garlic toast. Shellfish is for getting in the mood, but garlic is rich in selenium, another mineral associated with feeling good.
The lack of lean, red meat may be a downer. Women are susceptible to iron deficiency, with symptoms of irritability, fatigue, depression and memory problems. Chicken and fish are healthy choices too, but red meats are the best source of iron.
Thank goodness going bananas is a good thing. Bananas are high in potassium, which helps to control blood pressure and may fight depression but they also contain tryptophan, a mood-lifter. And, because of their three natural sugars-sucrose, glucose and fructose-bananas can give an instant boost to flagging energy levels.
Drink up to lift spirits. Approximately 85 percent of brain tissue is composed of water, so perhaps it’s not surprising studies have linked depression to dehydration. Eight glasses of water a day helps keep the blues away.
Last but not at all least, research suggests eating spicy foods can increase metabolism and may actually help women to eat less. Foods that give metabolism an extra boost, like chili peppers, salsa, and celery, are called thermogenic foods. They allegedly help the body burn fat better and boost energy levels, so women can shed a few extra pounds without an officially dieting. Salmon, walnuts and almonds are also considered thermogenic foods that naturally speed up metabolism.
Thermogenic spices include cayenne pepper, cinnamon, fennel seed, ginger, hot peppers, garlic, mustards, parsley and turmeric. So, hit the trail mix, add some oats, try the tuna, spread the egg salad, sip a banana smoothie, grill a steak and go heavy on the garlic. It’s all therapeutic!
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