G O O D M O R N I N G !
How I love Sundays! Right now I’m feeling happy.
But unfortunately, at times, I’ve been feeling down, and today’s post is about finding food that makes you feel better.
In the past, when I felt down, I would reach for sweets and carb-rich foods. But now that I have decided to change my diet habits, I have had to search for HEALTHY FEEL GOOD FOODS.
Here is my top 3:
A spice that I add to most my recipes. It’s not very hot, it brings flavour to a veg soup, it goes well with chilli powder and curry powder. I’ve used it in chilli con carne, Jamie’s butternut squash and chorizo soup, even in the ratatouille.
Here’s the amazing info I found when researching it:
Consumption of curcumin, the main active ingredient in turmeric, can be used as a natural and long lasting antidepressant (1). Brain-derived neurotrophic factor (BDNF) is a protein found in human serum and plasma, and low levels can be associated with depression (2). Studies have shown that curcumin can raise BDNF levels (1).
2) VEG and LEGUMES high in FOLATE
Why? Because folate (B vitamin family) participates in the production of neurotransmitter serotonin (3), which is famous for lifting the mood (4).
Foods high in folate include (4):
- Dark green leafy veg: spinach
- Legumes: chick peas, black eyed peas, lentils, pinto beans, navy beans and many more
- Seeds: sunflower seeds
I find spinach being an easy veg to add to – again – any recipe. On top of an omelette, when it’s nearly done. The spinach will cook in only a couple of minutes. Or in a chicken soup. In a stir fry. In chilli con carne? Why not? Always add it at the end, just before serving. It brings freshness and this beautiful green color to dishes that are a bit boring looking.
3) MACKEREL and SALMON
Recent studies show that Omega-3 present in oily fish may have a positive impact on mental health (5).
I love salmon cooked in a foil parcel, in the oven with pepper and olive oil. It is not only deeeelicious, but also it doesn’t smell of fish in every room of your house, and no dish to wash up! Easy :)
Next week I will post some recipes containing feel good food. Or, actually, if someone would like to post here some recipes they master and love, please I would love to know about them! Using lentils, or chickpeas or black eyed peas. I have never cooked black eyed peas and am very curious about them.
See you, very soon I hope! :)
1) Hurley, Laura, L, et al., (2013) “Antidepressant-like effects of curcumin in WKY rat model of depression is associated with an increase in hippocampal BDNF”. Elsevier, 2013. Accessible on http://www.sciencedirect.com/science/article/pii/S0166432812006997
2) Bun-Hee Lee and Yong-Ku Kim, (2010) “The Roles of BDNF in the Pathophysiology of Major Depression and in Antidepressant Treatment”, Published online 2010 November 23. Accessible on: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/
3) Miller AL, (2008) “The methylation, neurotransmitter, and antioxidant connections between folate and depression.” Alternative Medicine Review : a Journal of Clinical Therapeutic [2008, 13(3):216-226]. Accessible on http://europepmc.org/abstract/MED/18950248
4) Whitney, E and Rady Rolfes, S, (2008) “Understanding Nutrition”, eleventh edition. Thomson Learning Ltd, Belomt, California, USA.
5) Mental Health Foundation, diet and mental health. Accessible on http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/diet/