Mood Food: Top 10 Raw Foods To Improve Your Mood
Written by StephanieG on September 9, 2011 – -
Raw Foods To Improve Mood
- by Steph Gadsden
Clinical Depression is characterized by persistent low mood and/or a lack of enjoyment in pleasurable activities, and is often accompanied by changes in sleep patterns, energy levels and appetite, and increased negative, guilty or suicidal thoughts. In Clinical Depression, symptoms of depressed mood persist after any immediate stressful event or period of grief has passed.
Whether you are suffering depression or tackling a period of low mood, a raw food lifestyle could play a part to increase your well-being and boost your mood!
Depression and Raw Food
There are many scientific theories relating to the cause of depression. Major underlying factors that may cause depression involve increased general inflammation, and the lack of nutrients in the diet that are needed for proper brain function.
These aspects may be addressed by a raw food diet that can reduce inflammation, support the adrenals and encouraging the production of vital brain chemicals called neurotransmitters that are involved with good mood (such as serotonin).
Key Nutrients Needed for Mental Health
Protein: If your diet is deficient in protein your mental health may suffer. Amino acids are the building blocks of protein and are key precursors for happy neurotransmitters like serotonin and dopamine. Tryptophan is a key amino acid for treating depression.
EFA’s: Essential fatty acids such as omega 3′s are known for their potent effects on brain function and have been used successfully to treat depression.
B vitamins: The B group vitamins such as folic acid, B6 and B3 are key co-factors involved in the synthesis of brain chemicals.
Other Vitamins and Minerals: Vitamin C, zinc, magnesium and iron support important neurological pathways.
Top 10 Raw ‘Mood Foods’
Include these top 10 ‘mood foods’ in your diet to beat the blues:
- 1. Almonds – Contain high levels of B6 and magnesium
2. Sesame Seeds – Don’t be put off by the size of these seeds… They may be small, but are densely packed with nutrients! Rich in calcium, these seeds also contain high levels of tryptophan and methionine, important precursors to mood-improving neurochemicals.- 3. Walnuts – Contain high levels of various minerals and omega 3′s.
- 4. Chia Seeds – Potent vegetarian source of omega 3, packed full of essential amino acids.
- 5. Guava – Contains high levels of Vitamin C and is rich in tryptophan.
6. Leafy greens – Kale, spinach, chard, bok choy and pak choy contain high amounts of folic acid. These foods are alkalizing to the body and combat inflammation that may be linked to depression.- 7. Kelp – High levels of calcium, omega 3, protein, B vitamins, zinc and magnesium are found in this gift from the sea.
- 8. Bananas – Rich in tryptophan.
- 9. Avocado – Packed full of EFA’s, tryptophan and folic acid.
- 10. Raw Cocoa – High in magnesium and triggers the brains production of natural opioids to make you feel good!
Natural Aids for Depression
Green space – Getting outside and being “one with nature” has been shown to reduce rates of depression and anxiety.
Get moving – Regular exercise is a must for anyone suffering from depression. If your sneakers are covered in cobwebs, remember to start off slow by going for brisk walks or taking a yoga class.
Get in touch with your inner self – Mindfulness is a type of meditation derived from Buddhist practices. It is about focusing your attention on the present. 5-10 minutes each morning of meditation or mindfulness can help to improve mood and prepare you for the day.
Sunlight – Not only does sunlight stimulate the brains turnover of serotonin, it increases vitamin D levels; a powerful nutrient that improves mood.
Socialization – Remember that we need to connect with people and to have fun!
Correct nutrition is vital to help boost and maintain good mood.
Include these top ten ‘mood foods’ in your diet and feel the difference!
Related posts:
- Raw Aphrodisiacs: Raw Foods That Put You In the Mood Okay, so this was technically supposed to be a Raw Mom post, but I had...
- Raw Foods That Put You in The Mood Move over oysters and chocolate! Did you know there are a ton of fruits and...
- How to Improve Your Digestion by Eating Raw Whole Foods This month on The Raw Divas blog we discussed some common digestive health problems, highlighting...
Tags: Depression and anxiety, Depression and diet, Depression and raw food, Diet and mental health, Natural cures for depression
Posted in Raw Food Health | 9 Comments »
By Raw Antonia on Sep 11, 2011
Wonderful list! I love how almonds, my favorite nuts, are your number 1 choice!
I also have a suggestion, for the 11th food that can benefit health and improve mood. Pineapple! One portion is loaded with fiber, some say nearly 10% of our daily requirements, so it slows down digestion and prevents a quick sugar-rush, followed by a crash. It also has a lot of manganese as well as thiamine, and its great flavor surely stimulates the production of the good mood hormone, serotonin.
In fact, consuming foods we enjoy alone has been linked to an elevated serotonin production, so as long as the foods are green, raw, vegan and we love eating them, they will surely boost our mood!
[Reply]
Reply by Steph on September 11th, 2011
Pineapple is a delicious food, that we all can enjoy! Great addition to the mood food list, Antonia! Pineapple also reduces inflammation in painful conditions like arthritis and supports digestion like Joanna mentioned.
[Reply]
By Jean Franken on Sep 11, 2011
There is a vast difference between “beating the blues” and tackling Clinical Depression. If one is truly suffering from Major Depressive Disorder one is simply not capable psychologically of tending to diet or exercise. In fact, such sufferers find it close to impossible to function at even a minimal level and may even have suicidal ideazations, so telling them to get out in the sun, take a walk, eat better (they may have no appetite at all) is pretty much futile.
You need to be very careful in doling out advice to those who carry a heavy mental burden and who may need medication and therapy in order to become well again.
[Reply]
Reply by Elijah on September 12th, 2011
Jean- No where did the author state these methods to improve mood will cure major depression. I am a major depression sufferer, and am on paroxetine to manage my depression, bipolar disorder, obsessive compulsive disorder, and panic and anxiety disorders. I’ve tried suicide many times.
I’ve stumbled on a blog similar to this 6 months ago, and gave a raw vegan diet (adding almost all the above foods mentioned) a try. I can honestly say that raw food is powerful. I used to be on 60mg of paroxetine a day, but have since been able to reduce myself to 40mg every other day. This my doctor and I came to the conclusion of; you should never alter your medicine dosage by yourself.
So Jean, please do not refute the power wholesome, real foods. Nature put them here for a reason, and they are the best medicine. I may not be able to abandon paroxetine fully (yet!), but I am so happy I was able to get my dosage lowered just by changing my diet. Raw diets are amazing; not only did it help my mental disorders, it also helped me beat anorexia, and learn to have a healthy love and relationship with real food.
[Reply]
Reply by Steph on September 15th, 2011
Hi Elijah,
So good to hear that you have had such a positive experience with eating “wholesome real foods”. That is fantastic you have a supportive doctor who is working with you to help you achieve better mental wellbeing.
It is so wonderful to hear such an inspirational story.
Keep up the good work
[Reply]
Reply by Autumn on September 16th, 2011
Besides healthy raw foods I would like to suggest something for the major depression sufferers. I am not a doctor but someone that has been struggling with major depression for YEARS. The Therasauna has been a life saver for me infrared sauna by therasauna has helped lift me from the deprssion and I sleep like I haven’t in 25 years. My boyfriend says he sleeps better than he has in his entire life as well. Many people have so many heavy metals in them (I think I have a lot of Mercury from the dental fillings) and this sauna pulls out metals as well. I’m not trying to sell or promote anything I’m not affiliated with the company but recently used one and Wow it has changed my mood and life. Anyone will major depression can be desperate to try most anything so I would suggest considering one.
[Reply]
Reply by Steph on September 12th, 2011
Hi Jean,
You are absolutely right. Clinical depression is a lot different to simply feeling down. If you are suffering from clinical depression it is advisable to seek professional help. However there has been an influx of positive studies surfacing about the benefits of supplementation with nutrients, herbal medicine and diet and lifestyle modifications including exercise and green space used in conjunction with medication, psychological interventions or singularly for the treatment and prevention of depressive symptoms. I feel an integrative approach to treating mental illness is essential. I would be more than happy to send you the links to the research articles for you own reference. Please contact me at steph.gadsden@gmail.com. Thank you for your comment.
[Reply]
By Joanna on Sep 11, 2011
Hi Antonia! Pineapple also supports weight loss, which can bring a smile on many people’s face if they are struggling with their diet. Yay for raw! Happy and healthy, what more could we want?
[Reply]
By Jo M on Sep 25, 2011
Wow. Love this post.
I’m going to try out some of those top 10 foods. I always exercise when I need to shift my mood. But it looks like it’s time to try out some of those foods too.
love it, thanks again
[Reply]