Tryptophan
High serotonin levels elevate mood and help with improving sleep and tolerance to pain. Although no foods contain serotonin eating foods that contain its precursor, tryptophan, along with carbohydrates is essential to its creation. High-tryptophan foods includes chicken, turkey, fish and milk. As for carbs, this doesn’t have to be a lot. Try and include a little bit of low GI carbohydrates.
Omega-3s
Omega-3 fatty acids are essential to good health. There is also growing evidence to show that Omega-3s may also help those suffering from mood disorders. Two omega-3 fatty acids EPA and DHA – are thought to have the most potential to benefit people with mood disorders. The best source of both EPA and DHA is oily fish like mackerel and salmon. Too much of anything, including salmon, is not recommended so if fish is on the menu, just keep your intake within healthy levels. As a bonus, salmon is a good source of tryptophan, but if you’re not keen on piling your plate with fish, supplements might be an option.
Selenium
Several studies have shown that there is a link between selenium and depression. One such study in Otago NZ tracked the mood of 978 young males while measuring selenium levels. The study found those lowest in selenium concentrations reported the most depressive symptoms. The study also revealed that too higher selenium levels were also associated with poor mood, so it really is about balance. Aim to increase your intake via high-selenium foods, such as eggs, poultry, seeds, fish, nuts and wholegrain breads, as opposed to supplementing with a pill.
If you’re wanting to improve your mood, it might be worthwhile paying closer attention to what’s on your plate.
