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"NOTHING IS MORE VALUABLE THAN YOUR HEALTH"
Nutrition Tip No.1
FOOD AND MOOD
The food we eat can have a major impact on our mood and behaviour. If we are feeling a bit "down", one reason may be because our levels of Serotonin could be lower than normal. Serotonin is a neurotransmitter (brain chemical) which influences mood and keeps us happy. The more Serotonin we have, the happier we feel.
Nutrients which help boost serotonin levels include:
Proteins - chicken, turkey, fish, eggs, oats, beans, tofu and cheese are all rich in the amino acid Tryptophan, which is a precursor to Serotonin. Combining these foods with carbohydrates (such as jacket potato, brown rice, wholegrain pasta, etc) helps to maximise their effect.
Essential fats (omega-3 and omega-6) - the "good" fats, obtained from oily fish (mackerel, herring, sardines, organic salmon, halibut, etc), nuts, seeds and their oils. These fats are essential for brain function and for the production of neurotransmitters such as Serotonin.
Fresh water - dehydration impairs brain function, leading to poor concentration, fatigue and headaches. Drink at least 1.5 to 2 litres of water daily.
Avoid the following (or at least keep them to an absolute minimum):
Sugary foods, processed foods and refined carbohydrates - e.g. white bread, white rice, white pasta, processed breakfast cereals (check sugar/salt content), ready meals, fruit juices (unless freshly squeezed), refined honey, and jams. Blood sugar fluctuations lead to fatigue, irritability, anxiety, mood swings, poor concentration - and cravings for more sugary and refined foods.
"Bad fats" - Saturated fats (butter, lard, suet, pastries, cakes), Trans fats (fried foods, takeaways, chips, etc), Hydrogenated fats (margarines, biscuits, cakes, some chocolates). These fats interfere with the efficiency and production of neurotransmitters.
Caffeine and Alcohol - caffeine depletes Serotonin levels, worsens feelings of depression and can cause insomnia; alcohol is a depressant.
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