By Jaya Mohan, Nutritionist
‘You become what you eat’- don’t know how true is that but what i know is that your food has the power to uplift your mood on a day when you are feeling a bit low. There is a strong link between our moods and the food we eat? Food influences the chemicals of our brain. Some foods can actually uplift our mood while some can do just the opposite . Certain food can trigger happy feelings and some have the power to suppress positive emotions. Ironically,many of the foods that make us feel good are not so beneficial to our health,and therefore,as with many areas of nutrition,the aim is to find a healthy balance.
CARBOHYDRATES AND MOOD- Foods containing carbohydrates and sugar encourage the absorption of tryptophan in the brain. Tryptophan is a mood lifting amino acid that is contained in protein foods. Eating carbohydrates allows tryptophan to be more readily absorbed. Bananas,cottage cheese,turkey and dried dates contain high level of tryptophan.
VITAMIN B6 AND ANXIETY- This is a must in your food for better neuro transmission. Nerve impulses in the brain are carried between the nerve cells by substances called Neuro-transmitters. Tryptophan is a precursor to the neurotransmitter called Serotonin-low levels of which have been associated with depression and anxiety. Vitamin B6 is involved with the synthesis of serotonin. Ensuring that your diet is rich in foods containing B6 helps to lift mild depression. Eg-whole grains such as millets,buckwheat,oats,
DOPAMINE AND DEPRESSION-Dopamine is another brain chemical which acts like a neurotransmitter by helping nerve impulses in the brain cross the tiny gap between nerve cells. Low levels of Dopamine are linked with higher incidence of depression while increased levels can bring about a feeling of well being. Dopamine is synthesized by Tyrosine,an amino acid found in protein. Foods rich in Tyrosine are almonds,avocados,cottage cheese,peanuts,pumpkin and sesame seeds.
THE ZINC LINK-The link between zinc levels and depression is a strong one. Very often it is noticed that people who suffer from depression or anxiety have zinc deficiency. Post partum depression(commonly called as “baby blues”) has also been attributed to zinc levels as zinc reserves pass from the mother to foetus a day or so before birth. Zinc is the basis for baby’s growth and immune system. Replacing mother’s lost zinc after the birth can help conquer depression. Foods rich in Zinc are alfalfa sprouts,brown rice,mushrooms,asparagus,
Ensure a good mix of these elements in your diet for a healthy mind and good mood.
