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Numerous studies have shown the connection between what you eat and how you feel. Eat the right foods and you will feel happy and full of energy. Eat the wrong foods and you will feel down in the dumps, cranky, and struggle trying to get a good night’s sleep.
Not only does eating the right foods help your mood now, but healthy eating plays a large role in how you will feel later in life. Eating the wrong foods over time will take a toll on your body, often causing disease and possible early death.
We’ve all heard how eating heart-healthy meals at consistent times throughout the day, and limiting the amount of food and drink, play a positive role in our health by keeping our blood sugar levels steady and our GI tract running smoothly.
Therefore, what should we eat to help us stay at our optimal best throughout the day?
Eat foods containing vitamin B and folic acid. A number of tests conducted over time have shown the relationship between vitamin B and folic acid. The two appear to help prevent problems with the central nervous system, dementia, and mood disorders. Foods containing folic acid are usually greens and legumes. Vitamin B12 is obtained by eating meat, fish, poultry, and diary products.
Eat fruits and vegetables throughout the day. We have heard for years that we should have at least three to four servings of fruits and vegetables a day, if not more. They contain key nutrients that contribute to our health, and help keep our weight down to the proper level.
Eat fish several times a week. Studies show people who eat many fish have lower incidents of depression. Particularly helpful are fatty fish such as salmon that is high in omega-3 fatty acids. Other good sources are tuna, salmon, sardines, herring, and rainbow trout.
Eat foods rich in selenium. Studies reveal those eating selenium-rich foods have fewer symptoms of depression. An excellent source of selenium is whole grain food such as oatmeal, brown rice, and whole-grain bread. Other foods include beans, lean meat, low-fat dairy products, nuts and seeds, and seafood such as clams, crabs, sardines, and oysters.
Take vitamin D every day. Just as spending time in the sun helps us feel better, so does taking 1,000 to 2,000 units of vitamin D daily. Although very few foods contain vitamin D, you can find the vitamin in fatty fish such as tuna, salmon and mackerel, beef liver, cheese and egg yolks. Other good sources are breads, cereals, milk, and juice.
By eating healthy foods rich in vitamin B and D, folic acid, selenium, and other nutrients, and taking our daily vitamin D, we can overcome depression and lift our mood. Nothing feels better than rising in the morning after a good night’s sleep and looking forward to the day ahead. Follow the suggestions outlined above to feel our best throughout the day.
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