Good Food, Good Mood
Understand how foods affect your moods and you'll improve your physical and emotional health.

The problem is moods affect the way we look at the world around us. If we are constantly feeling blue, low or angry, our view of the world will continually appear negative. Most of the time, our moods swing back to center from the highs and lows, and we recover from our disappointments, or the elation of our victories. Occasionally, however, our moods go haywire, and they stick at either end of the spectrum. We may suffer from clinical depression and generally be considered out of balance. Much of this has to do with the foods we eat on a daily basis.

Nutrition scientists discovered long ago our moods are linked to the production or use of certain brain chemicals, and they have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

Chill Out - Try whole grain cereals, legumes, nuts, poultry, fish, meat eggs,
milk and other dairy products, fresh fruits and fresh vegetables.
What They Do - They contain antioxidants such as Vitamin A, beta-carotene, Vitamin C, Vitamin E, selenium, zinc, copper and manganese, which are also
anti-stress nutrients.

Make Cooler - Try whole grain - from cereals to pasta and white rice, dried beans, nuts, fish, eggs, milk, fresh fruits and vegetables.
What They Do - They contain water-soluble vitamins like B-complex vitamins especially thiamin, riboflavin, niacin, pyridoxine and cobalamin, which aid in the proper functioning of the brain and the nervous system, by improving the blood circulation to the brain and converting the food we eat into energy that the brain can use. B-vitamins enhance the functioning of the brain neurotransmitters and improve the ability to think, reason, learn and imagine.

Get Energized! - Try green vegetables, peas, pumpkin, broccoli and others, which are rich in minerals.
What They Do - They contain minerals such as iron, manganese and potassium, which counter anemia. Anemia (common among young women) causes weariness, affecting physical as well as the mental health.

Push PMS Away - Try dairy products like milk, curd, buttermilk, yogurt, cottage cheese, cheese, broccoli
and dried fruits especially figs.
What They Do - They are rich in calcium, which not only helps bone development, but can also prevent
those dark moods during premenstrual days as well as menstrual cravings. Calcium helps the nervous system especially in the impulse transmission. It thus helps maintain a balanced and calm mind.

Get Happy - Try green vegetables such as spinach and meat, seafood and bananas.
What They Do - They contain magnesium which aids in fighting gloominess, misery and
confused states of mind.

Be Calm - Try beetroot, cabbage, celery, fruits and fresh vegetables.
What They Do - Fiber in these foods ensures a good bowel movement. Irregular bowel movements cause irritability and quick temper.

Dos and Don'ts

• Do develop the habit of eating small frequent meals to avoid weakness caused by
  the stress of daily routines.
• Do not avoid fats totally. Fats, especially vegetable oils, provide essential fatty acids
  which are required for a number of physiological functions including the production of hormones. Hormones influence the body form, as also the behavior. Avoiding fat, especially vegetable oils,
  causes hormonal imbalances that can trigger aggressive behavior.
• Do not eat under stressful conditions. Arguments and bad moods while
  eating lead to digestive disorders.

Remember that a well balance diet should be complemented with physical activity. Regular exercise
helps fight depression, combats stress, improves the overall mood and helps the body to
produce chemicals needed for certain physiological functions.