DOES YOUR FOOD RHYME WITH YOUR MOOD???

Ever wondered if your food could affect your mood or vice-versa? Ever noticed  someone's eating habits go haywire when they get angry or depressed, or observed someone receive mood boost after a good meal? Is there a scientific relationship between food and mood or are they just indulging themselves for avaricious reasons?

There is a direct relationship between certain foods and a person's mood. Certain foods and eating habits are know to boost the mood while others have a depressive effect. Here's a brief rundown of specific nutrients or active ingredients responsible for each response and to provide dietary sources of these nutrients. 

Caffeine

Commonly found in coffee, tea, cola drinks (coke and pepsi) and chocolate, caffeine is known to improve concentration, alertness and also to boost the mood. It is most likely the most commonly used mood-modifying drug. It is also important to note that caffeine is addictive and abusing it or taking excessive amounts of it may be harmful to you especially if you have a history if heart disease. It can cause your heart to beat irregularly, palpitations, anxiety, increased frequency of urination and even depression.

Omega -3 Fatty Acids

Chiefly found in fatty fish like sardines, salmon, mackerel & fresh tuna, and also in walnuts, omega 3 fatty acids have been found to protect against depression. Studies show that countries with a high amount of fish consumption have a low incidence of depression.  So add 2-3 servings of fish to your weekly diet and see what good it does to your mood. 

CARBs

The connection between CARBs or carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, and mood tends to improve. Serotonin, which is the mood boosting chemical, is made naturally in the brain from tryptophan which is also known as the relaxing chemical, with some help from the B vitamins. Foods thought to increase serotonin levels in the brain include fish and vitamin D. Here's the catch, though: While tryptophan is found in almost all protein-rich foods, other amino acids are better at passing from the bloodstream into the brain. So you can actually boost your tryptophan levels by eating more carbohydrates; they seem to help eliminate the competition for tryptophan, so more of it can enter the brain. But it's important to make smart carbohydrate choices like whole grains, fruits, vegetables, and legumes, which also contribute important nutrients and fiber.

Vitamin B12 and Folic Acid

These 2 vitamins are extremely important for the function of nerves and the brain, which is essentially made up of millions of nerves. The brain controls the mood and the nerves which make up he brain have to be in perfect order for it to  function. People with low blood levels of Vitamin B and Folic acid are more likely to be depressed and are less likely to have a positive response from anti-depressant drugs and there are studies to back this. So where can you get them from? Green leafy vegetables (e.g. bitter leaf), egg yolk, liver and liver products, legumes (beans), kidney, baker's yeast etc. 

Vitamin D

Vitamin D increases levels of serotonin in the brain. Serotonin is a chemical which, in the brain, serves as a mood regulator. Vitamin D stimulates the formation of serotonin from tryptophan which is an amino acid found in proteins and carbohydrates. However, researchers are unsure of the individual differences that determine how much vitamin D is ideal (based on where you live, time of year, skin type, level of sun exposure). Researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with affective disorder, tended to improve as their vitamin D levels in the body increased over the normal course of a year. The good thing about vitamin D is that you can get it for free from the early morning sun. Others sources include cheese, cereals, milk and butter.

Additional tips:

Eat breakfast: 

Eating breakfast regularly leads to improved mood, according to some researchers -- along with better memory, more energy throughout the day, and feelings of calmness. It stands to reason that skipping breakfast would do the opposite, leading to fatigue and anxiety.

Seek out food rich in the following trace elements: selenium and  chromium 

Exercise often and lose weight (slowly)

Research data from 4,641 women aged 40-65, at the Seattle Center for Health Studies found a strong link between depression and obesity, lower physical activity levels, and a higher calorie intake. Depression as a single factor was associated with lower amounts of moderate or vigorous physical activity. In many of these women, I would suspect that depression feeds the obesity and vice versa.

In conclusion, a healthy diet is indeed the perfect recipe for a happy mood. From today onward make a resolution to plan your diet so you can eat healthy and live happily ever after.