7 Sunshine-Fuelled Spring & Summer Foods to Boost Your Mood
Feeling low? Don't be desperate, for nature has come to the rescue with a delicious solution! It turns out that you can actually eat your way to a better mood. By chowing down on some nutrient-rich and scrumptious foods, you can help alleviate symptoms of depression. Research has shown that certain foods can work wonders when it comes to improving your mental health. And guess what? Many of these mood-improving foods are in abundance during the lovely spring and summer seasons. So, forget about popping pills and instead, indulge in some delicious and healthy treats to lift your spirits and put a smile back on your face. Bon appétit and happy eating!
Ever wondered why a big bowl of comfort food can sometimes lift your spirits? Well, it turns out that your body and brain need a whole army of nutrients to stay in tip-top shape. Elizabeth Somer, the wonder woman of diets in Salem, Oregon, breaks it down for us in her book, Food & Mood. And while we may not have all the answers on how food fights off the blues, it's no surprise that fuelling our bodies with the good stuff can make a world of difference. After all, you wouldn't expect a Ferrari to run on fumes, would you? So why treat your body any differently? Let's eat our way to happiness!
Food for Thought - The Link Between Diet & Depression, Backed by Science
After years of studying the relationship between food and mental health, it's safe to say that what we eat can definitely affect how we feel," declares Kristin Kirkpatrick, the nutrition guru holding court at the Cleveland Clinic. And while diet is a major player in the mood game, it's not the only star of the show. Depression, that dark cloud that likes to rain on our parade, has a whole cast of characters including genetics, biology, and even our own thoughts. "Depression isn't a one-size-fits-all condition," confirms Caroline West Passerello, the dietician extraordinaire from the University of Pittsburgh.
But don't worry as Andy De Santis from Toronto is here to remind us that a balanced diet can be our mental health's BFF. It turns out that what we chow down on can impact everything from our gut bacteria to our brain inflammation - all of which can either lift us up or drag us down. So, when in doubt, remember that a little dietary TLC can go a long way in keeping those blues at bay. The SMILES Trial even showed us that a little help from a dietitian can work wonders in turning that frown upside down. So, next time you're feeling blue, remember to feed your body and your mind with some deliciously nutritious nosh.
Unlock the Power of Key Nutrients to Combat Depression
"Sure, we've all heard about those vitamins and minerals that supposedly put a pep in our step and keep the blues at bay. But let's not get ahead of ourselves - just because your kale salad is packed with them doesn't mean you're immune to feeling down in the dumps. Remember, beating the blues takes more than just a well-balanced diet. It's all about a holistic approach, people." - Passerrello
Certain nutrients may contribute to alleviate depressed feelings. These include:
- B vitamins
- Vitamin D
- Fibre
- Flavonoids
- Folate
- Lycopene
- Omega-3 fatty acids
Kirkpatrick, the nutrition guru, swears by the power of whole foods over supplements when it comes to boosting our mood and overall health. So, what delicious treats should we be reaching for? Let's take a peek at seven sizzling summer super-foods that are packed with the nutrients our bodies crave. Incorporating these flavourful finds into our diets might just be the secret weapon we need to kick depression to the curb.
Shrimp Packs a Punch of Omega-3 Goodness
If you're feeling down and looking for a simple pick-me-up meal, consider throwing some shrimp on the barbecue. Not only are these little crustaceans delicious, but they are also packed with omega-3s – the superstar of mood-boosting essential fatty acids. According to the wise words of behavioural scientist Zelana Montminy, PsyD, in sunny Los Angeles, omega-3s have been shown to potentially help ease depressive symptoms and keep moods in check. In fact, research suggests that low levels of omega-3s in the body are linked to mental health issues like depression. So why not kick those blues to the curb with a tasty dose of shrimp? If you're not a fan of shrimp, no worries! There are plenty of other sources of omega-3 fatty acids to choose from, including wild salmon, sardines, mackerel, and tuna. So go ahead, get grilling, and feed your body and mind with some deliciously mood-enhancing omega-3s. Your taste buds and your mental health will thank you!
Watermelon Provides Anti-Inflammatory Benefits
Summer just got a whole lot sweeter with this juicy, refreshing treat! Not only does watermelon satisfy your taste buds, but it also has some surprising benefits for your brain. According to Somer, this summertime favourite is packed with lycopene, which is an antioxidant that helps protect your precious brain cells. Move over, tomatoes - watermelon has up to 20 mg of lycopene in every 2-cup serving! It can reduce inflammation linked to dementia and maybe even depression, thanks to the lycopene in this delightful fruit. In addition, Kirkpatrick points out that watermelon is a fantastic alternative to sugary snacks that can wreak havoc on your mental health. A study on postmenopausal women revealed that a diet high in added sugar could increase the risk of depression. So instead of reaching for that candy bar, grab some watermelon full of essential nutrients to keep your mind in top shape. Stay cool, stay healthy, and enjoy the summer with this brain-boosting super-fruit!
Corn is a Nutrient-Dense Source of Healthy Carbohydrates
Check it out, folks! Rachel Begun, the RDN extraordinaire from the Big Apple, wants you to know that starchy veggies like corn are where it's at when it comes to top-notch carbs packed with fibre and nutrients. So, don't hold back on digging into that mouth-watering grilled corn on the cob or creamy corn chowder. And why not throw those golden kernels into a zesty black bean and corn salad while you're at it? Beans, too, are another carb champion that can lift your spirits. So, go ahead and indulge in these scrumptious treats that will not only satisfy your taste buds but also keep you feeling good!
Bell Peppers Packed with Fibre
Have you ever thought of bell peppers as tiny fibre powerhouses? According to Kirkpatrick, just 2.5 ounces of any colour bell pepper can deliver a whopping 2 grams of fibre. That's a lot of bang for your veggie buck! But why should you care about fibre intake? Well, Kirkpatrick points out that research suggests consuming fibre may reduce the risk of depression. In fact, a recent 2021 study found that women going through pre-menopause who ate more fibre had lower rates of depression. So next time you're feeling blue, maybe all you need is a colourful bell pepper to lift your spirits!
Mood & Cognitive Function Could be Enhanced by Cherries
Cherries aren't just a delicious summer treat. They could also be the key to chasing the blues away according to De Santis. Those little red gems are jam-packed with flavonoids, which are like tiny superheroes fighting off depression. In fact, a study discovered that the more flavonoids these sassy cherries had, the lower the risk of depression in a group of older women (65 and over). De Santis enlightens us further by explaining that these flavonoids are like a bulletproof vest for our brain cells, shielding them from inflammation and damage. So, if you're looking to upgrade your brain's health game, why not sprinkle some more cherries into your life? They're the tasty, antioxidant-rich sidekick your diet needs to help keep your brain healthy.
Stay Refreshed with Cucumbers, your Hydration Heroes
And then there is the humble cucumber. A staple of summer, whether plucked from your own backyard or snagged at the local farmer's market. These green gourds aren't just a refreshing snack but they're also a veritable treasure trove of health benefits. You see, one of the reasons cucumbers might just be the antidote to your blues is their high water content. In the sweltering heat of summer, staying hydrated is crucial and these water-packed wonders can help keep you feeling fresh and hydrated. Plus, studies have shown that proper hydration can have a positive impact on your mental well-being, with one study even linking dehydration to increased depression risk. So sip on some cucumber-infused water and keep those blues at bay. Cucumbers are also packed with B vitamins, which are like little multivitamins for your mood. These nutrients are known to support good mental health, so make sure to eat some cucumbers and give your brain the boost it deserves. Who knew that this simple, humble vegetable could be such a powerful ally in the battle against the blues? Well, now you know.
“Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food. Stay away from these.” – Michael Pollan
