The foods you choose to eat to nourish your body can really impact the health of your nervous system. Low moods and mood swings are common, but they can be supported by consuming the proper nutrients. Follow this meal plan and improve your mood the natural way:
Breakfast
Eggs (poached or boiled) with a really good sourdough toast served with avocado, spinach, and tomatoes.
Why?
Eggs are one of nature’s most perfect sources of amino acids required for neurotransmitter (brain chemical) health. The eggs also provide the nutrients to ensure stable blood sugar levels, which is important, as hypoglycemia (low blood sugar) has been linked to depression. The sourdough toast is high in easily-digested B vitamins, which soothe a stressed, nervous system, the avocado contains good fats for healthy brain function, and the spinach provides magnesium which is required for the synthesis of serotonin,, the ‘happy’ brain chemical!
Mid-morning
Rice cakes with tahini, sprouts, and tomato and green tea with freshly sliced ginger.
Why?
This snack contains essential fats from the tahini (sesame seeds) and magnesium from the sprouts. Green tea and ginger aid concentration and boost your mood.
Lunch
Salad with tinned Wild Atlantic salmon in olive oil, quinoa, lots of leafy greens, Brazil nuts, and a dressing of apple cider vinegar and flaxseed oil.
Why?
Wild Atlantic salmon and flaxseed oil provide healthy omega-3 fatty acids, which play an important role in brain structure and function, including the regulation of the immune system and inflammatory processes. Inflammation is often involved in low mood and depression. The quinoa provides extra protein, zinc, magnesium, calcium, and iron! The Brazil nuts are high in selenium which is necessary for optimal thyroid function (low thyroid function is linked with depression), and suboptimal intakes are associated with mood alterations. The leafy greens also provide more magnesium for a relaxed nervous system.
Mid-afternoon
Protein shake made with good quality protein (whey, pea, or brown rice), chia seeds, natural yogurt, and organic strawberries.
Why?
This snack contains optimal amounts of neurotransmitter-boosting amino acids, essential fatty acids, calcium from the yogurt, and vitamin C from the strawberries. Vitamin C is crucial for the conversion of some substances into neurotransmitters, such as serotonin, dopamine, and noradrenaline.
Dinner
Organic/pasture-fed steak with mushrooms and leafy greens.
Why?
Beef is high in zinc which is required for many cellular processes in the body, and is a possible anti-depressant. The mushrooms are high in chromium which balances our blood sugar levels.
The leafy greens are high in magnesium and B9, which is a synergistic nutrient to a natural anti-depressant compound called SAMe, derived from the amino acid methionine and produced in the body by the process of ATP, or energy production.
SAMe isn’t found in foods, however, so supplementation is the only way to increase levels to really improve mood dramatically. Effects can be felt in days.
