U4CW - Nutrition


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Did you know that a diet rich in fresh fruits and vegetables, whole grains and lean proteins can help to improve your overall mood and general feelings of happiness? 
Studies show that the foods we eat influence our overall mood and well-being. With winter approaching and the days becoming shorter why not load up on nutrient dense, mood boosting foods?
A 2018 study found that individuals who consumed the most Vitamin C had the lowest reported feelings of confusion, depression, and anger.1 Foods high in Vitamin C include oranges, strawberries, lemons, bell peppers and broccoli. An easy way to incorporate these into your diet can be as simple as adding a couple slices of lemon to a glass of water. 
Living in Central Wisconsin makes it hard to always get enough Vitamin D, otherwise known as the “sunshine vitamin”. Low levels of Vitamin D are related to depression and Seasonal Affective Disorder.2 Supplementing Vitamin D during the winter might be a good option to help stay positive on dreary days. 
One of the best mood boosting foods can be found in grocery stores year-round. Incorporating a handful of blueberries into your daily meal routine is a sure way to avoid despair. It is proven that the flavonoids in blueberries can improve your mood.3
1. Anitra C.C, Bozonet S.M, Pullar J.M, Vissers C.M, High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students, Antioxidants (Basel), 2018 Jul; 7(7): 91. Published online 2018 Jul 16. doi: 10.3390/antiox7070091
2. Bryn M, Estwing Ferrans C, Kouba J, Penckofer S, Vitamin D and Depression: Where is all the Sunshine, Issues Ment Health Nurs, Author Manuscript; available in PMC 2011 Jun 1, Published in final edited form as: Issues Ment Health Nurs: 2010 Jun; 31(6): 385-393. doi: 10.3109/01612840903437657
3. Khalid, S.; Barfoot, K.L.; May, G.; Lamport, D.J.; Reynolds, S.A.; Williams, C.M. Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults. Nutrients 2017, 9, 158.
Try a recipe with blueberries!  Incorporating a handful of blueberries a day is a great option to boost your mood!