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?
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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
References:
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.
Video:
Challenge:
Try a recipe with blueberries! Incorporating a handful of blueberries a day is a great option to boost your mood!
