Happy Food! Foods that are known to make you feel good.
Hello everyone!
Today I have decided to share a couple articles about foods that are known to help you feel good.
There are so many ways a person can make himself feel better about life and food is one way that I am sure most of us would accept.
I have always enjoyed cooking and now use many of these foods when putting together dishes. It keeps me from eating out very often, while giving me the opportunity to create some great flavors.
The first article is from The GoodFood of BBC Worldwide Ltd.
https://www.bbcgoodfood.com/howto/guide/10-foods-make-you-feel-fantastic-0
Stock up your trolley with these 10 superfoods and you'll feel and look better than ever...
Blueberries
Blueberries
The ultimate immune-boosting food. Rich in anti-oxidants.
Recipe suggestions:
American blueberry pancakes
Apple & blueberry bircher
Fruitburst muffins
Carrots
Carrot
High in carotene, known to boost the immune system.
Recipe suggestions:
Skinny carrot fries
Carrot, apple & celeriac mash
Carrot & houmous roll-ups
Lettuce & salad greens
Lettuce
Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.
Recipe suggestions:
Garden salad
Vitality chicken salad with avocado dressing
Lettuce rolls
Beetroot
Beetroot salad
Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.
Recipe suggestions:
Honey-roast beetroot
Beetroot falafel
Creamy beetroot curry
Brazil nuts
Brazil nuts
You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.
Recipe suggestions:
Sweet & spicy nuts
Brazil & banana bread
Brazil nut & banana crunch Saturdaes
Grapefruit
Grapefruit
Grapefruit has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.
Recipe suggestions:
Grapefruit, orange & apricot salad
Prawn & pink grapefruit noodle salad
Honeyed orange & grapefruit
Garlic
Garlic
Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.
Recipe suggestions;
Crispy garlic & rosemary slices
Spaghetti with spinach & garlic
Green beans with shallots, garlic & toasted almonds
Cranberries
Cranberry
Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.
Recipe suggestions:
Cranberry chicken salad
Fruitburst muffins
Winter fruit salad
Ginger
Ginger
Stimulates the immune system and circulation.
Recipe suggestions:
Lime & ginger salmon
Spiced parsnip & cauliflower soup
Sea bass en papillote with Thai flavours
The next article covers nutrients that will help you feel great.
Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?). Look no further than the grocery store’s shelves. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety .
How can foods improve our moods? It all comes down to the brain. A healthy cognitive system is essential to regulating mood, and certain nutrients have a profound impact on maintaining normal brain function . To date, researchers have studied the association between foods and the brain and identified nine nutrients that can combat depression and boost our mood: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc .
Try one of these foods for a mid-day pick-me-up, to promote long-term happiness, or to ward off the nagging worry that you forgot to lock the front door (You did remember, right?).
A bit about the units used below: Mg (milligram) is the typical unit of measurement for nutrients and 1,000 mg equals 1 gram. Mcg is the abbreviation of microgram and 1,000 mcg equals 1 mg.
1. Calcium
Calcium
The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. Low levels of calcium may play a role in PMS-related depression in particular . (Sorry guys, we couldn’t find data on whether calcium can also regulate male fluctuations in mood). Calcium deficiency affects more women than men, so women should take special care to meet the daily requirements .
How eating it helps: Found in a variety of sources (non-dairy included), calcium is often paired with vitamin D to help regulate mood fluctuations attributed to PMS . Since estrogen plays a large role in calcium production, calcium consumption may improve PMS-related depression .
RDA: 1,000 mg per day for adults
Food Sources of Calcium:
Collard greens (frozen) (1 cup): 357 mg
Ricotta (part skim) (1/2 cup): 308 mg
Yogurt (plain/low fat) (3/4 cup): 310 mg
Milk (1 cup, 1%, low-fat): 305 mg
Kale (frozen) (1 cup): 179 mg
2. Chromium
Eat Chromium to Boost Your Mood
A trace mineral found in small amounts in the body, chromium helps the body metabolize food . A lack of chromium hurts the body’s ability to regulate insulin (the hormone that regulates sugar) and may lead to diabetes-related complications like vision loss and high blood pressure .
How eating it helps: Chromium plays an important role in increasing the brains’ level of serotonin, norepinephrine, and melatonin, which help the brain regulate emotion and mood . Because chromium works directly with the brain’s mood regulators, it’s been found to be an effective treatment of depression .
RDA: 25 mcg per day for women; 35 mcg per day for men
Food Sources of Chromium:
Broccoli (1/2 cup): 11 mcg
Grape juice (1 cup): 8 mcg
Whole-wheat English muffin (1 piece): 4 mcg
Potatoes (mashed) (1 cup): 3 mcg
Turkey breast (1/3 cup): 2 mcg
3. Folate
How Folate Boosts Your Mood
Folate (alternatively known as B9 or folic acid) helps the body create new cells and supports serotonin regulation. Serotonin passes messages between nerve cells and helps the brain manage a variety of functions, from determining mood to regulating social behavior. Folate deficiency can cause fatigue in addition to lowering levels of serotonin .
How eating it helps: A pair of power nutrients, Folate and B12 are often paired together to treat depression . By itself, Folate has the added benefit of boosting the efficiency of antidepressants .
RDA: 400 mcg per day for adults
Food Sources of Folate:
Spinach (1/2 cup): 131 mcg
Black eyed peas (1/2 cup): 105 mcg
Asparagus (4 spears): 89 mcg
Brussels sprouts (1/2 cup): 78 mcg
Avocado (1/2 cup): 59 mcg
4. Iron
Iron
Iron plays an important role in the body, from transporting oxygen to supporting energy levels and aiding muscle strength. Low levels of iron can lead to feelings of fatigue and depression . Iron deficiency appears more frequently in women than men, especially women of childbearing age .
How eating helps: Consuming enough iron will help prevent iron anemia (not enough iron), a condition that commonly affects women more than men. Keeping enough iron in the body is important, as the fatigue, apathy, and mood change associated with the iron deficiency can often lead to depression .
RDA: 18 mg per day for women; 8 mg per day for men
Food Sources of Iron:
Fortified oatmeal (instant) (1 package): 11 mg
Soybeans (1 cup): 8.8 mg
Lentils (1 cup): 6.6 mg
Beef Ribeye (1 5oz. fillet): 3.8 mg
Turkey (dark meat) (1/3 cup): 2.0 mg
5. Magnesium
Magnesium
Magnesium is a mineral that plays over 300 roles in maintaining and protecting the body’s health. Deficiency can cause irritability, fatigue, mental confusion, and predisposition to stress.
How eating it helps: Magnesium plays a large role in the development of serotonin, which is a major contributor to feelings of happiness . Due to its ability to help regulate emotions, it’s a common element in homeopathic remedies for balancing mood .
RDA: 310 mg per day for women; 400 mg per day for men
Food Sources of Magnesium:
Almonds (1/8 cup): 79 mg
Spinach (1/2 cup): 78 mg
Cashews (1/8 cup): 74 mg
Peanuts (1/4 cup): 63 mg
Edamame (1/2 cup): 50 mg
6. Omega-3s
Omega-3s
Omega-3 is an essential fatty acid that plays an important role in brain health and contributes up to 18 percent of the brain’s weight .The body does not naturally produce Omega-3s, so the fatty acid needs to be consumed from outside sources. Deficiency symptoms include fatigue, mood swings, memory decline, and depression.
How eating it helps: Studies show a correlation between consumption of fish with high levels of Omega-3 fatty acids and a decreased risk of depression and suicide . Whether eating fish or snacking on chia seeds, increasing your intake of omega 3 fatty acids may help combat depression .
RDA: There is no established RDA for Omega-3s, but the American Heart Association suggests eating a variety of fish (trout, herring, and salmon) at least twice a week. For vegetarians, there are also plenty of non-meat sources of Omega-3s (see below for a few suggestions). That said, the fatty acids found in plant sources are different from those found in marine sources, and it may be smart for vegetarians to consider using supplements that contain DHA Omega-3s (algae supplements are a popular way to do so) in order to derive maximum benefits.
Food Sources of Omega-3:
Chia seeds (1/8 cup): 4915 mg
Atlantic Salmon (1/2 fillet): 3982
Chinese Broccoli (1 cup): 227 mg
Atlantic Herring (1 5oz fillet): 3171 mg
Spinach (1 cup): 381 mg
7. Vitamin B6
Vitamin B6
Vitamin B6 helps the production of neurotransmitters (which send messages from the brain to the rest of the body). Deficiency in B6 can cause short-term anemia; long-term effects include a weakened immune system, confusion, and depression.
How eating it helps: Consuming vitamin B6 is essential for regulating brain function, which influences our emotions . In addition to regulating healthy moods, Vitamin B6 is also an effective method for treating premenstrual depression .
RDA: 1.3 mg per day for adults
Food Sources of B6:
Chickpeas canned (1 cup): 1.1 mg
Yellow fin tuna (1/3 cup): 0.9 mg
Salmon (1 3oz fillet): 1 mg
Chicken breasts (1 piece, skinless and boneless): 0.5 mg
Fortified breakfast cereals (3/4 cup): 0.5 mg
8. Vitamin B12
Vitamin B12
B12 is an essential element that aids in the creation of red blood cells and nerves. Low levels of B12 can cause short-term fatigue, slowed reasoning, and paranoia, and are associated with depression . Vitamin B-12 is found naturally in meats, eggs, and animal byproducts, meaning vegetarians and vegans have an increased risk of developing a deficiency.
How eating it helps: Because moods depend largely on signals from the brain, B12 plays an important role in regulating depression — consuming enough vitamin B12 allows the body to synthesize a group of nutrients critical for normal neurological function .
RDA: 2.4 mcg per day for adults
Food Sources of B12:
Rainbow Trout (1 fillet): 9 mcg
Sockeye Salmon (1 3oz. fillet): 17.6 mcg
Swiss Cheese (1/8 cup): 4.4 mcg
Mozzarella Cheese (1/8 cup): 3.0 mcg
Tuna (canned in water)(1 small 3.5oz. can): 2.5 mcg
9. Vitamin D
Vitamin D
Vitamin D helps regulate cell growth, plays an important role in maintaining the immune system, and (when paired with calcium) protects bones. Studies show that low levels of vitamin D are associated with depressive symptoms in both men and women . Most often, lowered levels of Vitamin D are the result of indoor lifestyles, limited sun exposure, and inadequate intake of vitamin-D-rich foods.
How eating it helps: If you’re feeling blue, increasing vitamin D could help ward off depression. Consuming the mood-regulating vitamin is important, especially during the wintertime when light from the sun (a natural producer of vitamin D) is limited .
RDA: 600 IU per day for adults ages 15 to 60
IU (International Unit) is a type of measurement typically reserved for Vitamin A, C, D and E. 40 IU’s of Vitamin D will equal 1 mcg.
Food Sources of Vitamin D:
Egg (1 large, with yolk): 41 IU
Salmon (1 3oz. fillet): 646 IU
Swordfish (1/3 cup): 566 IU
Chanterelle Mushrooms (1 cup) :114 IU
Milk (1 cup): 115-124 IU
10. Zinc
Zinc
Zinc is found in almost every cell and plays an important role in supporting a healthy immune system and helping the body protect the gut from damage . Low levels of zinc in the diet can lead to a variety of ailments, including a weakened immune system, loss of appetite, anemia, hair loss, and depression. Vegetarians need as much as 50 percent more zinc than non-vegetarians due to the body’s lower absorption rate of plant-based zinc .
How eating it helps: Studies have identified zinc as an important factor in decreasing depressive symptoms, as the vitamin can improve the response of antidepressants while reducing the side effects of anti-depression medication . A lack of zinc can trigger depressive behaviors, so load up on zinc-rich foods to balance your mood .
RDA: 11mg per day for men; 8mg per day for women
Food Sources of Zinc:
Roasted Pumpkin Seeds (1 cup): 9.5 mg
Cashews (1 cup, dry roasted): 7.67 mg
King Alaska Crab (1 leg): 10.2 mg
Pork Loin (1 6-7oz. chop): 3.5 mg
Swiss Cheese (1/8 cup): 1.2 mg
I hope that you find these articles helpful in creating a meal or diet that will help uplift you, to help you fight off depression in a positive and delicious manner. I enjoy a good meal, and so should you.
As Always, Have A Great Day and Talk To You Soon,
Ali
Today I have decided to share a couple articles about foods that are known to help you feel good.
There are so many ways a person can make himself feel better about life and food is one way that I am sure most of us would accept.
The first article is from The GoodFood of BBC Worldwide Ltd.
https://www.bbcgoodfood.com/howto/guide/10-foods-make-you-feel-fantastic-0
Stock up your trolley with these 10 superfoods and you'll feel and look better than ever...
Blueberries
Blueberries
The ultimate immune-boosting food. Rich in anti-oxidants.
Recipe suggestions:
American blueberry pancakes
Apple & blueberry bircher
Fruitburst muffins
Carrots
Carrot
High in carotene, known to boost the immune system.
Recipe suggestions:
Skinny carrot fries
Carrot, apple & celeriac mash
Carrot & houmous roll-ups
Lettuce & salad greens
Lettuce
Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.
Recipe suggestions:
Garden salad
Vitality chicken salad with avocado dressing
Lettuce rolls
Beetroot
Beetroot salad
Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.
Recipe suggestions:
Honey-roast beetroot
Beetroot falafel
Creamy beetroot curry
Brazil nuts
Brazil nuts
You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.
Recipe suggestions:
Sweet & spicy nuts
Brazil & banana bread
Brazil nut & banana crunch Saturdaes
Grapefruit
Grapefruit
Grapefruit has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.
Recipe suggestions:
Grapefruit, orange & apricot salad
Prawn & pink grapefruit noodle salad
Honeyed orange & grapefruit
Garlic
Garlic
Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.
Recipe suggestions;
Crispy garlic & rosemary slices
Spaghetti with spinach & garlic
Green beans with shallots, garlic & toasted almonds
Cranberries
Cranberry
Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.
Recipe suggestions:
Cranberry chicken salad
Fruitburst muffins
Winter fruit salad
Ginger
Ginger
Stimulates the immune system and circulation.
Recipe suggestions:
Lime & ginger salmon
Spiced parsnip & cauliflower soup
Sea bass en papillote with Thai flavours
The next article covers nutrients that will help you feel great.
10 Nutrients Scientifically Proven to Make You Feel Awesome
DECEMBER 31, 2013 | BY MAYA DANGERFIELD
How can foods improve our moods? It all comes down to the brain. A healthy cognitive system is essential to regulating mood, and certain nutrients have a profound impact on maintaining normal brain function . To date, researchers have studied the association between foods and the brain and identified nine nutrients that can combat depression and boost our mood: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc .
Try one of these foods for a mid-day pick-me-up, to promote long-term happiness, or to ward off the nagging worry that you forgot to lock the front door (You did remember, right?).
A bit about the units used below: Mg (milligram) is the typical unit of measurement for nutrients and 1,000 mg equals 1 gram. Mcg is the abbreviation of microgram and 1,000 mcg equals 1 mg.
1. Calcium
Calcium
The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. Low levels of calcium may play a role in PMS-related depression in particular . (Sorry guys, we couldn’t find data on whether calcium can also regulate male fluctuations in mood). Calcium deficiency affects more women than men, so women should take special care to meet the daily requirements .
How eating it helps: Found in a variety of sources (non-dairy included), calcium is often paired with vitamin D to help regulate mood fluctuations attributed to PMS . Since estrogen plays a large role in calcium production, calcium consumption may improve PMS-related depression .
RDA: 1,000 mg per day for adults
Food Sources of Calcium:
Collard greens (frozen) (1 cup): 357 mg
Ricotta (part skim) (1/2 cup): 308 mg
Yogurt (plain/low fat) (3/4 cup): 310 mg
Milk (1 cup, 1%, low-fat): 305 mg
Kale (frozen) (1 cup): 179 mg
2. Chromium
Eat Chromium to Boost Your Mood
A trace mineral found in small amounts in the body, chromium helps the body metabolize food . A lack of chromium hurts the body’s ability to regulate insulin (the hormone that regulates sugar) and may lead to diabetes-related complications like vision loss and high blood pressure .
How eating it helps: Chromium plays an important role in increasing the brains’ level of serotonin, norepinephrine, and melatonin, which help the brain regulate emotion and mood . Because chromium works directly with the brain’s mood regulators, it’s been found to be an effective treatment of depression .
RDA: 25 mcg per day for women; 35 mcg per day for men
Food Sources of Chromium:
Broccoli (1/2 cup): 11 mcg
Grape juice (1 cup): 8 mcg
Whole-wheat English muffin (1 piece): 4 mcg
Potatoes (mashed) (1 cup): 3 mcg
Turkey breast (1/3 cup): 2 mcg
3. Folate
How Folate Boosts Your Mood
Folate (alternatively known as B9 or folic acid) helps the body create new cells and supports serotonin regulation. Serotonin passes messages between nerve cells and helps the brain manage a variety of functions, from determining mood to regulating social behavior. Folate deficiency can cause fatigue in addition to lowering levels of serotonin .
How eating it helps: A pair of power nutrients, Folate and B12 are often paired together to treat depression . By itself, Folate has the added benefit of boosting the efficiency of antidepressants .
RDA: 400 mcg per day for adults
Food Sources of Folate:
Spinach (1/2 cup): 131 mcg
Black eyed peas (1/2 cup): 105 mcg
Asparagus (4 spears): 89 mcg
Brussels sprouts (1/2 cup): 78 mcg
Avocado (1/2 cup): 59 mcg
4. Iron
Iron
Iron plays an important role in the body, from transporting oxygen to supporting energy levels and aiding muscle strength. Low levels of iron can lead to feelings of fatigue and depression . Iron deficiency appears more frequently in women than men, especially women of childbearing age .
How eating helps: Consuming enough iron will help prevent iron anemia (not enough iron), a condition that commonly affects women more than men. Keeping enough iron in the body is important, as the fatigue, apathy, and mood change associated with the iron deficiency can often lead to depression .
RDA: 18 mg per day for women; 8 mg per day for men
Food Sources of Iron:
Fortified oatmeal (instant) (1 package): 11 mg
Soybeans (1 cup): 8.8 mg
Lentils (1 cup): 6.6 mg
Beef Ribeye (1 5oz. fillet): 3.8 mg
Turkey (dark meat) (1/3 cup): 2.0 mg
5. Magnesium
Magnesium
Magnesium is a mineral that plays over 300 roles in maintaining and protecting the body’s health. Deficiency can cause irritability, fatigue, mental confusion, and predisposition to stress.
How eating it helps: Magnesium plays a large role in the development of serotonin, which is a major contributor to feelings of happiness . Due to its ability to help regulate emotions, it’s a common element in homeopathic remedies for balancing mood .
RDA: 310 mg per day for women; 400 mg per day for men
Food Sources of Magnesium:
Almonds (1/8 cup): 79 mg
Spinach (1/2 cup): 78 mg
Cashews (1/8 cup): 74 mg
Peanuts (1/4 cup): 63 mg
Edamame (1/2 cup): 50 mg
6. Omega-3s
Omega-3s
Omega-3 is an essential fatty acid that plays an important role in brain health and contributes up to 18 percent of the brain’s weight .The body does not naturally produce Omega-3s, so the fatty acid needs to be consumed from outside sources. Deficiency symptoms include fatigue, mood swings, memory decline, and depression.
How eating it helps: Studies show a correlation between consumption of fish with high levels of Omega-3 fatty acids and a decreased risk of depression and suicide . Whether eating fish or snacking on chia seeds, increasing your intake of omega 3 fatty acids may help combat depression .
RDA: There is no established RDA for Omega-3s, but the American Heart Association suggests eating a variety of fish (trout, herring, and salmon) at least twice a week. For vegetarians, there are also plenty of non-meat sources of Omega-3s (see below for a few suggestions). That said, the fatty acids found in plant sources are different from those found in marine sources, and it may be smart for vegetarians to consider using supplements that contain DHA Omega-3s (algae supplements are a popular way to do so) in order to derive maximum benefits.
Food Sources of Omega-3:
Chia seeds (1/8 cup): 4915 mg
Atlantic Salmon (1/2 fillet): 3982
Chinese Broccoli (1 cup): 227 mg
Atlantic Herring (1 5oz fillet): 3171 mg
Spinach (1 cup): 381 mg
7. Vitamin B6
Vitamin B6
Vitamin B6 helps the production of neurotransmitters (which send messages from the brain to the rest of the body). Deficiency in B6 can cause short-term anemia; long-term effects include a weakened immune system, confusion, and depression.
How eating it helps: Consuming vitamin B6 is essential for regulating brain function, which influences our emotions . In addition to regulating healthy moods, Vitamin B6 is also an effective method for treating premenstrual depression .
RDA: 1.3 mg per day for adults
Food Sources of B6:
Chickpeas canned (1 cup): 1.1 mg
Yellow fin tuna (1/3 cup): 0.9 mg
Salmon (1 3oz fillet): 1 mg
Chicken breasts (1 piece, skinless and boneless): 0.5 mg
Fortified breakfast cereals (3/4 cup): 0.5 mg
8. Vitamin B12
Vitamin B12
B12 is an essential element that aids in the creation of red blood cells and nerves. Low levels of B12 can cause short-term fatigue, slowed reasoning, and paranoia, and are associated with depression . Vitamin B-12 is found naturally in meats, eggs, and animal byproducts, meaning vegetarians and vegans have an increased risk of developing a deficiency.
How eating it helps: Because moods depend largely on signals from the brain, B12 plays an important role in regulating depression — consuming enough vitamin B12 allows the body to synthesize a group of nutrients critical for normal neurological function .
RDA: 2.4 mcg per day for adults
Food Sources of B12:
Rainbow Trout (1 fillet): 9 mcg
Sockeye Salmon (1 3oz. fillet): 17.6 mcg
Swiss Cheese (1/8 cup): 4.4 mcg
Mozzarella Cheese (1/8 cup): 3.0 mcg
Tuna (canned in water)(1 small 3.5oz. can): 2.5 mcg
9. Vitamin D
Vitamin D
Vitamin D helps regulate cell growth, plays an important role in maintaining the immune system, and (when paired with calcium) protects bones. Studies show that low levels of vitamin D are associated with depressive symptoms in both men and women . Most often, lowered levels of Vitamin D are the result of indoor lifestyles, limited sun exposure, and inadequate intake of vitamin-D-rich foods.
How eating it helps: If you’re feeling blue, increasing vitamin D could help ward off depression. Consuming the mood-regulating vitamin is important, especially during the wintertime when light from the sun (a natural producer of vitamin D) is limited .
RDA: 600 IU per day for adults ages 15 to 60
IU (International Unit) is a type of measurement typically reserved for Vitamin A, C, D and E. 40 IU’s of Vitamin D will equal 1 mcg.
Food Sources of Vitamin D:
Egg (1 large, with yolk): 41 IU
Salmon (1 3oz. fillet): 646 IU
Swordfish (1/3 cup): 566 IU
Chanterelle Mushrooms (1 cup) :114 IU
Milk (1 cup): 115-124 IU
10. Zinc
Zinc
Zinc is found in almost every cell and plays an important role in supporting a healthy immune system and helping the body protect the gut from damage . Low levels of zinc in the diet can lead to a variety of ailments, including a weakened immune system, loss of appetite, anemia, hair loss, and depression. Vegetarians need as much as 50 percent more zinc than non-vegetarians due to the body’s lower absorption rate of plant-based zinc .
How eating it helps: Studies have identified zinc as an important factor in decreasing depressive symptoms, as the vitamin can improve the response of antidepressants while reducing the side effects of anti-depression medication . A lack of zinc can trigger depressive behaviors, so load up on zinc-rich foods to balance your mood .
RDA: 11mg per day for men; 8mg per day for women
Food Sources of Zinc:
Roasted Pumpkin Seeds (1 cup): 9.5 mg
Cashews (1 cup, dry roasted): 7.67 mg
King Alaska Crab (1 leg): 10.2 mg
Pork Loin (1 6-7oz. chop): 3.5 mg
Swiss Cheese (1/8 cup): 1.2 mg
I hope that you find these articles helpful in creating a meal or diet that will help uplift you, to help you fight off depression in a positive and delicious manner. I enjoy a good meal, and so should you.
As Always, Have A Great Day and Talk To You Soon,
Ali
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