Good Mood Foods for Holistic Mental Wellness
Foods to Include:
1. High-Quality Protein
Aim for one source of protein per meal. Sources can include a mix of animal and vegetarian sources. Eating a vegetarian diet to support anxiety and depression is possible, but takes a bit more effort to ensure you are eating all the essential amino acids. A high-quality protein supplement can ensure you are meeting your macronutrient protein needs. Click here for MKN’s Veggie Protein Supplement Recommendations. Quality protein sources include: sustainable meat and organ meat, eggs, dairy, whole grains, nuts and seeds, and legumes.
MKN Favorites: Slow cooked salmon, Wild Planet Sardines for Sardine Salad (give it a try…), Vital Protein Collagen, and Hemp Protein Powder. See Megan’s recommendations for Quality Protein Powder’s on her Supplement Store.
2. Tryptophan
One amino acid, in particular, tryptophan, is a precursor to serotonin. A 2016 study finds that tryptophan depletion leads to mood imbalance in those that are at risk for depression and anxiety and/or have taken a Serotonin moderating Rx in the past. The same study also notes that tryptophan regulates cognition, memory, and sleep, which are related to how tryptophan is conjugated in the body. High tryptophan foods include: Dark meat turkey (and most meats), seeds, nuts, and cheeses (if tolerate).
MKN Favorites: Nitrate-free Turkey, Grass-fed ground beef, Sunflower seeds, and Tahini.
3. Beneficial Fats
A number of studies document the role of inflammation in depression. Following the Standard American Diet (SAD) leaves Americans inflamed and deficient in omega-3’s. We should not avoid fat, but replace damage-prone vegetable fats (trans fat, fried soy and canola oil) with quality sources. Low fat diets and Damaged fat diets are frequently associated with depression and anxiety. Including a variety of Monounsaturated, Polyunsaturated, and Saturated fat will reduce inflammation, protect the integrity of the cell well, and improve nutrient absorption for overall brain health. Monounsaturated fats, the fat most abundant in ground beef, olives, and avocados, and polyunsaturated fats, anti-inflammatory omega-3s, are liquid at room temperature. Studies have mixed reviews on the effectiveness of omega-3s in alleviating depression due to variability, but a 60% EPA/DHA ratio has shown to reduce inflammation and prevent depression. In general, aim for 20-30% Fat in your diet from sustainable, organic meat, wild fish, pastured eggs, veggies, fruit, nuts, and seeds!
MKN Favorites: Pastured Butter or Ghee, Nutiva Coconut Oil, Hemp Seeds, Chia Seeds, Olive Oil, Pastured Eggs, and Avocado. Sign up for Good Eggs Grocery Delivery and have these items shipped right to your door.
4. The Rainbow
Mood is the first causality of poor nutrition. There are a number of key nutrients, like Vitamin B, D, Magnesium, Calcium, and Zinc that play crucial roles in maintaining good mental health. The best way to ensure you are assimilating all essential vitamins and minerals is to eat the rainbow of plants. Lots of deeply pigmented fruits, dark leafy greens and sea veggies, yellow and orange hued peppers and roots, peppery radishes and mustards, medicinal mushrooms, herbs and spices, and not to forget our beige nut and seed friends. Aim for about 1 cup/day of fruit and unlimited vegetables, striving for 3 cups of veggies minimum/ day.
MKN Favorites: Blueberries, Greens Powder, Turmeric, Shiitake Mushrooms, Mustard Greens, Nourishing Broth, Seaweed Snacks, Brazil Nuts, Mary’s Gone Seaweed Crackers, and Cilantro.
5. Prebiotics
Prebiotics are fibers and resistant starches that fuel the “good bacteria” in your gut – aka, carbs. In general, eating a diet rich in prebiotics helps to regulate blood sugar by improving insulin sensitivity. Resistant starches are broken down into short-chain fatty acids, like butyrate, which has anti-inflammatory effects on the body and stimulates serotonin production. It is important to include a diverse supply of prebiotics to support your probiotic gut flora. Sources include green plantains and bananas, cooked and cooled potatoes (potato salad anyone), chicory root, dandelion greens, Jerusalem artichoke, and legumes.
MKN Favorites: Trader Joe’s Plantain Chips with Hummus, Frozen Banana Smoothies, Chicory Root Tea, Dandelion Greens, Potato Starch, and Potato Salad.
6. Probiotics
You’ve heard it before – the gut-brain connection is real. Our gut is referred to as our “second brain”, as it produces the same neurotransmitters believed to regulate moods, like serotonin, dopamine, and gamma-aminobutyric acid. We now know that about 90% of our serotonin is made in the digestive tract. How much of that crosses the blood-brain barrier is still up for debate. Still, there is more convincing evidence than ever to show that supporting gut health with good bacteria will improve mood and reduce stress. For example, a 2013 study found that women who ate probiotic yogurt were less anxious when exposed to frightening stimuli. The SAD diet mixed with stress and medications can disrupt our gut flora, so it is helpful to introduce beneficial gut flora through fermented foods like yogurt, kimchi, sauerkraut, pickles, kombucha, miso, etc.
MKN Favorites: CoYo Coconut Yogurt, Chickpea Miso (soy free), GT’s Guava Goddess Kombucha, Homemade pickles carrots and radish, Sauerkraut on the side of everything.
Eating for Health Online Program
Fall 2019: October 22nd - November 12th
Better your Energy, Digestion, and Mood in just 4 weeks. This self-guided program meets you where you are, teaching you step-by-step how to incorporate positive nutrition practices into your daily life. This is not a fad diet or latest trend, but a sustainable approach to nutrition.