Friday, February 10, 2012
Help minimize some of the stress and anxiety in your life by incorporating more of these fruits, veggies and leafy greens into a whole balanced diet:
Root veggies: yams, radishes, parsnips, beets, carrots and potatoes.
Serving Tip: Bake yams, potatoes and beets; juice beets and carrots with greens below; and cook parsnips in a soup with lentils and leeks.
Dark, leafy greens: chard, kale, spinach, arugula and watercress.
Serving Tip: You can add any of these greens in a salad or juice.
Sea vegetables: kelp, nori, wakame, hijiki, dulse and kombu.
Serving Tip: Sprinkle some in your salad, or add to sushi with brown rice and avocado or to miso broth.
Protein: black beans, black sesame seeds, tofu, mung beans and millet.
Serving Tip: Add black beans to chili; sesame seeds on salads or with steamed veggies; sprouted mung beans in curry or in salad; millet instead of rice and tofu with steamed veggies and quinoa.
Serving Tip: Add in fruit salad, smoothies, or mixed with coconut kefir or almond yogurt.
Nutrients You Need
You also want to make sure you’re getting plenty of the following nutrients:
Found in: brown, red and wild rice, beans, oranges and dark greens.
Found in: sea vegetables, nutritional yeast, miso, fortified and fermented foods.
In fact, people with Vitamin B deficiencies are more likely to have severe depression.
Found in: wheat and oat bran, brown rice, nuts and molasses.
These magnesium-rich foods support brain function and are helpful for mood disorders, including PMS and bipolar disorder.
Omega-3 fatty acids
Found in: seaweed, walnuts, flax seeds, chia seeds, hemp seeds, borage oil and primrose oil.
Omega-3 fatty acids help build healthy brain cell membranes and facilitate neuron-to-neuron communication.
Found in: broccoli, grapes, oranges and whole grains.
Chromium assists with symptoms of depression, particularly for people who also crave sugar. Chromium is a blood sugar stabilizer.
Found in: beans, nuts and oatmeal.
Zinc helps metabolize omega-3 fatty acids in the brain. Low zinc levels are often found in those suffering from postpartum depression.