How to eat right to get yourself in the right mood
Now that summer is on the way, you’re undoubtedly ready to get outside and start doing “summer things.” You’ve probably noticed that you’re feeling better and that your mood is a bit more buoyant.
That’s not just a coincidence; vitamin D deficiency has been linked solidly to being moody, and sunshine is the only natural source of vitamin D. Therefore, when you’re out getting plenty of it, it’s entirely possible that your mood improves, too!
You may be surprised how much a healthy diet contributes to balanced hormones and helps with your mood, but there’s plenty of solid research to back up the theory that you are what you eat.
B vitamins are also being studied for their link with an unhappy mood. Specifically B12, and to a lesser degree B6 and folate, have been linked strongly to feeling sad. This is a particular concern for vegetarians and vegans because B12 is found almost exclusively in animal products. Supplementation is necessary for that part of the population.
Vitamin C has historically been known as the vitamin that boosts the immune system. However, people who are unhappy often report significant boosts in the mood after taking vitamin C. The studies here are fairly new but are promising.
One particular group of nutrients called carotenoids is linked significantly to brain, prostate, heart, eye, and mental health. Carotenoids are phytonutrients found in yellow, red, and orange fruits and vegetables and are powerful antioxidants. Some, but not all, convert to vitamin A in the body. Others, such as lycopene, may not convert but are still extremely valuable for their ability to bind to free radicals and help keep you healthy.
For instance, the minerals zinc and magnesium are being closely studied in relation to brain health. Both seem to play significant, though largely mysterious, roles in assisting with mood chemical production and uptake in the brain. A notable percentage of people who suffer from mood swings are found to be deficient in one or both of these minerals.
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The carotenoids lutein, beta-carotene, and zeaxanthin were studied in a group of almost 1800 people age 20-85. People with the highest levels of circulating carotenoids were a whopping 37% less likely to suffer from mood swings than those who had low levels.
A Japanese study of men only showed that men with the highest levels of carotenoids were an astounding 67% less likely to suffer from mood issues than those with the lowest levels. The studies are piling up.
Carotenoids are generally found in foods that are bright orange, yellow, red, or green such as: sweet potatoes, papayas, red peppers, mangos, green leafy veggies, carrots, squash, dried apricots, cantaloupe.
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