No big deal! We can help!
Foods are NOT just for the physical well-being,
they also help people psychologically too!
It’s a scientific FACT – not just an idea!
So lets talk moods!
Yes, the occasional grab for a caffeine drink, and the “once
in a while” Hershey's chocolate bar can do the trick – but
that’s not healthy.
Lets stick with the healthy.
It’s a “two in one” deal.
Healthy foods
+
mood boosters
=
happy, healthy lifestyles.
Complex
Carbohydrates Foods rich in Folate
Foods
containing B6
Foods with
Omega-3
What are complex carbohydrates?
- Whole grains, fruits, and vegetables!
These healthy foods breakdown slower -
which gives lasting effects and longer
periods of energy.
Yes, simple carbohydrates can give energy
too and are quick fixes for moods.
However, “simple” is NOT healthy for our
bodies.
Simple includes: candy, cake, white
bread, and chocolate!
Why are simple carbohydrates bad?
• higher in calories
• released into our blood streams as
glucose (sugar)
• they can also hinder our metabolism
• and be stored as unwanted fat.
Complex is GOOD!
It includes: whole grains,
fruits, vegetables!
Omega-3 is fishy
Fish is rich in Omega-3; the essential
fatty acid maintains healthy brain
function
Research (University of
Pittsburg Medical Center)
has found an association
between intake of omega-3
fatty acids and depression –
Higher the intake, lower the
depression.
Cauliflower helps
fights diseases!
B6 is a vitamin. It plays a role in red blood cell
and protein metabolism!
As well as lifting moods, it increases alertness and
concentration.
And bananas!
Baked potatoes
Vitamin B6 helps with synthesis of the
neurotransmitters -dopamine and serotonin
These are mood chemicals within our brains.
With higher intake our moods can be enhanced.
Filled with B6 -
raw red and
green peppers
make fast and
easy snacks!
Folate is also known as folic acid
It is necessary for cell division
and healthy blood cell
production – Low levels of
folate have been linked to
depression in a study from
the University of York and
Hull York Medical School
Folate is commonly known
as the “leafy greens” but
can include other foods.
Such as
Oranges!
Complex Carbohydrates are good for you!
Avoid the simple stuff – such as candy and
cake!
Vitamin B6, Folate, and Omega-3 rich
foods are great healthy ways to
energize, boost happiness, and feel all
around better!
Examples of foods rich
Examples of foods in Folate:
rich in B6: •Broccoli
•Chicken •Cauliflower
•Wheat bran •Beets
•Green and Red Peppers •Asparagus
•Potato •Romaine Lettuce
•Spinach
•Black beans
•Kidney beans
•Soy beans
Examples of Complex Examples of foods rich
Carbohydrates: in Omega-3:
•Peaches •Walnuts
•Pears •Steamed shrimp
•Raspberries •Salmon
•Tomato
•Celery
•Dry brown rice
So there you have it! There are many more options
to choose from, these are just a few to get started!
Eating healthy comes with great
rewards.
Better nutrition and better lifestyles!
Works Cited
"B vitamins may protect against depression in older adults." Community
Practitioner 83.8 (2010): 37. Health Reference Center Academic. Web. 1 Feb.
2011
(Feb 1, 2011). Definition of Neurotransmitter. [Webpage].
http://www.medterms.com/script/main/art.asp?articlekey=9973: MedicineNet.com.
Donner, Ed (April 20, 2010). High Carbohydrate Diet & Depression. Retrieved February 1, 2011,
from http://www.livestrong.com/article/109429-high-carbohydrate-diet-depression/
Ni, Maoshing, Dr. (Jan 21, 2011). Foods that Promote Happiness. Retrieved February 1,
2011, from http://health.yahoo.net/experts/drmao/foods-promote-happiness
Turner, Lisa (1999). Good 'n Plenty. Vegetarian Times, Feb., 48.
University of Pittsburgh Medical Center (2006, March 4). Omega 3 Fatty Acids Influence
Mood, Impulsivity And Personality, Study Indicates.ScienceDaily. Retrieved February 1,
2011, from http://www.sciencedaily.com-/releases/2006/03/060303205050.htm
Pictures Cited
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