Nov 13, 2009 11:55 pm US/Eastern
HealthWatch: Mood Foods
The More Omega-3 Fatty Acids You Have, The Better
NEW YORK (CBS) ―
If you're feeling down your diet may be to blame.
From low carb or low fat to fruits and veggies, certain foods could boost your mood and fight off depression.
If you're feeling down in the dumps, you may want to take a closer look at your diet.
"Food can absolutely effect your mood. Think about it this way, if you don't eat aren't you more irritable?" nutritionist Dr. Keri Glassman said.
While keeping blood sugar levels steady by eating regularly is important, Glassman says there are also specific foods that can boost your mood.
Research shows that you can lower your risk of having symptoms of depression by having a healthy intake of omega-3 fatty acids found in fish.
"The fattier fish are higher in omega 3s, so fish like salmon, mackrel, herring, and sardines," Dr. Glassman said.
Vitamin D can help you feel your best. Four recent studies have shown the link between low levels of vitamin D and depression. Of course, the sun is our best course of the vitamin but during the winter months you may need a supplement to perk you up.
Dairy products and mushrooms are also good sources. The antioxidant selenium, found in beans, lean meat, and nuts, acts directly on the brain.
"Selenium fights those bad guy free radicals that cause oxidative damage. Oxidative damage, specifically in the brain, has been associated with mild forms of depression," Dr. Glassman said.
Having B12 and folic acid together has been proven to prevent mood disorders, including depression.
"So think of having salmon with spinach or an egg white omelet with some leafy greens. Those are great combinations of B12 and folic acid," Dr. Glassman said.
And finally a little bit of chocolate can make your mind as happy as your taste buds.
"Chocolate is high in antioxidants, so I love chocolate for that reason, but chocolate also helps to release serotonin, a feel good hormone in the body," Dr. Glassman said.
Don't forget to focus on fruits and vegetables. A recent study showed people who ate the highest amount of fruits and vegetables felt better about their health and about themselves overall.
(© MMX, CBS Broadcasting Inc. All Rights Reserved.)
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