Mood Food
Good mood and good food go hand in hand! At about this time of year many people are feeling like they need something to snap them out of the winter slump of weight gain, tiredness and lack of motivation. Well, this may be as easy as changing your diet. There are many factors that contribute to the winter blues including a drop in the feel good neurotransmitter serotonin. Good food choices can combat this by providing nutrients that boost your energy and brighten your day.
Folic acid: (200-500mcg /day) Increasing dietary intake of folic acid can increase serotonin levels in the brain. Eating more green leafy vegetables like Spinach or legumes like lentils will raise your folic acid intake.
Tryptophan: + complex carbohydrates. Tryptophan is a pre-cursor to serotonin and is an essential amino acid found in foods such as chicken, turkey, fish or legumes. When tryptophan rich foods are combined with complex carbohydrates like brown rice or wholegrain bread your body will produce more serotonin.
Capsaicin: If you aren’t earning your endorphins with exercise, a cheat’s way is to consume a meal with around 15g of fresh red or green chilli. Eating chilli peppers tricks your body into releasing endorphins, leaving you feeling great.
To combine folic acid, tryptophan, complex carbohydrates and capsaicin in one meal, try a spicy lentil chilli served on rice for a healthy meal to warm you up and boost your serotonin and endorphin levels in one go.
Felicity Daniels, BSc Human Nutrition and Psychology
Results Nutrition Centre
http://www.rnc.co.nz/
