Can Omega-3 Boost Your Mood?
Eating food can sometimes alter your moods. Some foods can make you feel better and can lift your spirits, while others can make you feel down, tired and irritable. Some nutritionist says that food does not only nourish the body but it can also be used to level your moods. By changing what you eat, amount of food you eat and when to eat can help you stabilize your moods. Here are some strategies and example of foods that can make you healthy and can also make you feel good. But firstly, lets look at what an imbalanced diet or regular eating can do to you and how you feel.
Can Omega-3 Boost Your Mood?
Absolutely. Encouraging animal research from France supports evidence that omega-3 fatty acids play a key role in mood health … and expands our grasp on how they work in the brain. French scientists tested the effects of feeding mice a diet that was relatively low in omega-3 fatty acids and high in the omega-6 fatty acids that predominate in most vegetable oils (Lafourcade M et al. 2011). As they said in a press release, this imbalanced fat intake “had deleterious consequences on synaptic functions and emotional behaviors.” (INSERM 2011)
In other words, it messed with brain systems and chemicals that maintain mood.
Here are some interesting facts about Omega-3 and Omega-6. As many of you may know, that the average American’s diet suffers from the same kind of “Omega-imbalance”. This is associated with major health issues from cardiovascular disease and osteoporosis to depression and dementia. The “Omega-imbalance” of these conditions is based on omega-6 fats. They are: vegetable oils most commonly used in homes and in packaged or prepared foods (corn, canola, soy, safflower, sunflower). Omega-6s also abound in soy milk, poultry, and factory farmed red meats. Olive oil, macadamia nut oil, and special “hi-oleic” safflower and sunflower oils are the only oils low in omega-6s. This extreme imbalance reduces the amounts of omega-3s that can get into our cells … a “blocking” effect that has broad, deep health implications for brain and overall health.
Here are some strategies and example of foods that can make you healthy and can also make you feel good.
- Fruits and Vegetables – these are not only good for your health but also contain antioxidants and much needed nutrients that can contribute to your good functional health. If you are healthy then you feel good about yourself. Eating more servings of fruits and vegetables a day can also lower your risk of overeating during mealtime. Adding broccoli, spinach and lettuce in your diet is not a bad at all. You can lessen your mood swings and lower your blood sugar level if you eat food that is rich in soluble fibers. Fruits and vegetables have soluble fibers that have the ability to slow down absorption of sugar in your blood. Good sources of soluble fibers are found in oats, barley, peas, apples, carrots, beans, strawberries, pears, sweet potatoes and brown rice.
- Eating Fish. Any type of unprocessed Fish – Eating fish several times in a week can have a positive effect in your moods. Fish contains omega-3 fatty acids that help your heart function and beat normally. It is also a healthy alternative for food high in bad cholesterol. Good sources of omega-3 fatty acids include tuna, salmon, sardines, herring and trout.
- Vitamin D – This vitamin can help modify and manage your mood swings. Some foods that contain vitamin D include cheese, beef liver and egg yolks. Vitamin D can also be found in fatty fish such as mackerel, tuna and salmon. The primary source of vitamin D is from fortified foods such as milk, juices, breads and breakfast cereals. Short exposure to the sun rays and taking vitamin D supplements also helps in synthesizing and regulating vitamin D in your body. You can help manage your moods by getting at least 1,000 to 2,000 IU of vitamin D a day.
- Folic Acid and Vitamin B12 – These two vitamins help in preventing dementia, mood disorders and lower the risks of disorders associated with the central nervous system. Foods such as meats, fish, poultry and dairy contain vitamin B12, while beans and green leafy vegetables have folic acid.
* Remember that eating all food in moderation is the key to a healthier you. Making your body healthy and disease free have effects on your mood. A healthy diet can make the difference in how you feel about yourself.
To get you started, have a look at this article too which will help work-out what you are eating and whether it maybe adding to some mood swings or perhaps add a happier healthier feeling to you – 10 Yummy Foods That Boost Your Mood
* If you have a recommendation or you have suggestion, I love to see and hear your comments. So, add your say in the comment box below.
Thank you in abundance. Ezzy 🙂