Transcript Vitamin D
Food & Mood Food that Promotes a Balanced Mood Leanne Yinger, M.Ed. HNC. https://kirasgoodeatskitchen.com/2015/09/ [email protected] Nutrients for Optimal Mood • • • • • • • • • • Calcium Chromium Folate Iron Magnesium Omega-3 Vitamin B6 Vitamin B12 Vitamin D Zinc Calcium • Calcium is important in maintaining healthy bones and blood vessels. Studies show that low levels of calcium in women may increase symptoms related to PMS and depression. • RDA for calcium is 1000mg per adult. • Good food sources for calcium include: Greens (broccoli, collard greens, kale, bok choy ) quinoa, edamame, figs, oranges, sardines, salmon, white beans, tofu, sesame seeds, dairy, almonds, some herbs and okra. Chromium • Chromium is a trace mineral needed to help the body metabolize food and regulate insulin. Chromium also plays an important role in increasing the levels of serotonin, norepinephrine, and melatonin in the brain which are all critical to regulating mood and emotions. • Recommended daily allowance is 25 mcg for women and 35 mcg for men. • Food sources include: Broccoli, green beans, bananas, apples & grapes, whole wheat products, potatoes and turkey. Folate – B9 • Folate, or B9 supports the health and creation of cells in the body and regulates serotonin. Serotonin is the brain’s messenger, passing messages between nerve cells and assisting the brain in regulating mood among other things. Folate and B12 are often paired to treat depression. • The recommended daily amount is 400 mcg (micrograms) per adult. • Foods rich in Folate include: Spinach, avocado, romaine lettuce, brussel sprouts, asparagus, black eyed peas, lentils, shellfish, eggs and mango. Iron • Iron is a building block of hemoglobin and acts to transports oxygen through the bloodstream, supports muscle health and general energy. Low levels of iron leave us feeling tired and depressed. Iron deficiencies are more common in women. • RDA 18 mg for women and 8 mg for men. • Foods sources: Soybeans, lentils, turkey (dark meat) beef or pork liver, clams, mussels, oysters, spinach and fresh ginger. Magnesium • Magnesium is responsible for more than 300 biochemical reactions in the body such as breaking down glucose to transform it into energy, assists in protein formation, muscle contraction and relaxation, assists neurotransmitters related to mood, assists digestive health, and is key in maintaining DNA. • RDA = 300mg women 350 mg men • Edamame, broccoli, peas, sweet corn, bananas, cashews, almonds or hazelnuts, flax seed, whole grains such as millet, quinoa and brown rice, fish (halibut in particular). Omega-3 fatty acid is not naturally produced by the body but it is critical to mood health. Deficiencies in omega-3 can contribute to mood swings, fatigue, depression or decline in memory. Omega-3 in various amounts has been found to support treatment of aggression, anxiety, bi-polar disorder and many health issues from allergies to heart disease and some forms of cancer. Salmon, sardines, tuna and rainbow trout contain omega-3s. Chia seeds are also a good source. Vegetarians who rely on plant based sources may wish to consider supplements as plant and animal omega-3 differ. Vitamin B6 • B6 promotes the health of our neurotransmitters. A deficiency of B6 can lead to a weakened immune system, depression, confusion and short term anemia. B6 is known to relieve mood related symptoms of PMS. • RDA is 1.3 mg daily for adults. • Foods containing healthy amounts of B6 include: Chickpeas, tuna, Atlantic salmon, chicken or turkey (white meat), lean beef, sunflower seeds, pistachios, bananas, lean pork, dried prunes, avocado, spinach and winter squash. B12 – The Brain’s Best Friend • B12 is critical to good brain health. Our mood depends largely on the signals from our brain making B12 one of the most important nutrients. B12 synthesizes a group of nutrients that are critical for neurological function. Low levels of B12 can contribute to increased fatigue, depression, lack of concentration and in extreme cases mania and paranoia. • RDA for B12 is 2.4 mcg. (micrograms) • B12 is found naturally in animal proteins such as eggs, Swiss cheese, beef, fatty fish, shellfish, pork and brewer’s yeast. It is also added to enriched cereals and breads. Taking a supplement is wise as the body can store what it does not use for a later time. Vitamin D • Vitamin D – Most of us are vitamin D deficient. It is recommended that we take a supplement to assure we take in enough vitamin D. Rates of depression increase with vitamin D deficiency. It also reduces inflammation in the body, boosts immune system functioning and maintains brain function & memory. • The RDA for Vitamin D is 600 IU (international units) for people age 15-60. • Food sources: Salmon, mackerel, herring and sardines, eggs, chanterelle & shiitake mushrooms and milk are all good food sources. • In addition sunshine in small doses (20 minutes daily) without sunscreen increases Vitamin D absorption. Zinc • Zinc protects our digestive system as well as promoting a healthy immune system. Research has shown that healthy levels of zinc in the body reduce the risk of depression. Zinc has been known to enhance the effectiveness of antidepressants in some studies. • RDA is 11mg men and 8 mg women. • Foods rich in zinc include: pumpkin seeds, cashews, Swiss cheese, crab and pork loin. More Mood Boosting Foods • Coconut – A small pilot study conducted at Columbia University found that people who breathed in the fragrance of coconut had a blunted fight/flight response and found heart rates lowered more quickly following a challenging task. • Tea – In a study conducted by The Journal of Nutrition researchers linked theanine, an amino acid found in most teas, to increased alertness and reduced depression. They believe that the theanine acts with caffeine to boost attention and focus and suggest drinking 4-6 cups daily as a trial. Healthy Carbohydrates • Carbohydrates don’t make us fat…at least the healthy ones don’t. A study done by the Archives of Internal Medicine discovered that people who followed a diet allowing 20-40 grams of carbohydrates daily for one year were less depressed and anxious. Researchers believe that carbohydrates promote the production of serotonin a feel good brain chemical. Many whole grains also contain high levels of vitamins B which can promote a more even mood. Fruits, Vegetables & Whole Foods • A study of 3500 men and women completed by The British Journal of Psychiatry discovered people eating a diet rich in fresh fruits, vegetables and whole foods such as legumes and grains were less likely to report feeling depressed than people eating fried, processed, sweets and processed grains. These whole foods contain phytonutrients, omega-3, folate and vitamin B all of which contribute to improved mood. Saffron • A study conducted at Roozbeh Psychiatric Hospital in Iran suggests that saffron can reduce symptoms of depression and mood swings related to menstruation. 50 women were given 15 mg of saffron or a placebo over two menstrual cycles and by the end of the study ¾ reported less or no symptoms of depression. Researchers concluded that Saffron had similar effects as the antidepressants Fluoxetine or Imipramine in that it activated the same neurotransmitters in the brain that produce serotonin. Dark Chocolate A study done by Nestle in Switzerland shows that eating 1.4 oz. of dark chocolate (70% cocoa content or higher) daily for two weeks reduced the stress hormone, cortisol in many people. Good quality dark chocolate also contains important antioxidants. Keep in mind that 1.4 oz. dark chocolate also contains about 235 calories so adjust your diet accordingly. Resources • http://choosemyplate.gov/ • Sweet poison: Why sugar makes you fat by David Gillespie. • http://www.nationaleatingdisorders.org • Sugar Blues by William Duffy • http://www.cdc.gov/nutrition/ • • http://www.eatright.org Pure White and Deadly: How Sugar is killing us and how we can stop it by John Yudkin and Dr. Robert Lustig • http://www.cancer.org • • http://www.amhrt.org/ Anglin R, Samaan Z, Walter S et al. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry, 2013. • http://www.diabetes.org/food-and-fitness/ • Nauert, R. (2012). Dehydration Influences Mood, Cognition. Psych Central. Retrieved on March 12, 2014, from • http://www.nof.org/ • http://www.ewg.org/foodnews/ • http://www.drweil.com/drw/u/VDR00022/Dr-Weil-EWG-ShoppersGuide-to-Pesticides.html • http://www.mentalhealthamerica.net/conditions/healthy-diet-eating-mentalhealth-mind • www.sciencedaily.com/releases/2013/09/130916103530.htm Resources • http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550 • http://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cogn... • http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids • http://www.mainlinehealth.org/oth/Page.asp?pageID=OTH000456 • http://psychcentral.com/news/2008/07/10/healthy-food-can-improve-mental-health/2587.html • http://www.health.harvard.edu/fhg/updates/Truth-about-fats.shtml • http://www.globalhealingcenter.com/natural-health/foods-high-in-calcium/?utm_source=bing&utm_medium=cpc&utm_campaign=Sup%20%20IntraCal&utm_term=%2Bcalcium%20%2Bfood&utm_content=Calcium%20Food Resources Continued • Videos: • https://www.youtube.com/watch?v=6n29ZIJ-jQA • https://www.youtube.com/watch?v=N3kRgetwJ3I • https://www.youtube.com/watch?v=62Lo46mw5o8 • https://www.youtube.com/watch?v=vFXAWrNefyc • https://www.youtube.com/watch?v=UdTjp3pc9ys • https://www.youtube.com/watch?v=NdfTEghsgEw • http://www.nutrition.gov/nutrition-and-health-issues • http://www.foodmatters.tv/ • http://www.prevention.com/beauty/hormone-balancing-foods-better-skin