7 Super Mood Foods

Feeling low? Add these powerful nutrients to your diet and boost your health and vitality!

Vitamin E

Why it works
Vitamin E is a powerful biological antioxidant. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism. Free radicals can damage cells and may contribute to the development of cardiovascular disease and cancer. Studies are underway to determine whether vitamin E, through its ability to limit production of free radicals, might help prevent or delay the development of those chronic diseases. Vitamin E has also been shown to play a role in immune function, in DNA repair, and other metabolic processes

Vitamin E is vital for maintaining a healthy heart, blood and circulatory system. It is also important for the muscles, skin and nerves. If you are not getting enough, you could find you are getting tired easily. Because our bodies only store vitamin E for a relatively short period of time, you need to include it in your diet regularly to maintain your balance.

Get if from…..

Whole meal bread, wheat germ, boiled brown rice boiled, whole milk, eggs, apples, bananas, oranges, almonds, peanuts.


Vitamin C

Why it works
One of the main reasons vitamin C can boost your mood is because it helps combat colds and minor infections. What’s more, an Italian study found that people with hay fever, who had taken 2,000 milligrams of vitamin C daily, were better able to maintain the volume of air they could exhale. According to other studies, vitamin C may also help reduce some of the inflammation associated with chronic allergies. It is also believed that vitamin C may also combat inflammation and pain, aid iron absorption and protect lung function.

Get if from…..

Oranges, blackcurrants, green pepper, guava, broccoli, papaya, strawberries and kiwi fruit.

Vitamin B12

Why it works
Vitamin B12 is required for the manufacture of neurotransmitters serotonin and dopamine – both known as ‘feel good’ chemicals. Dopamine is essential to the normal functioning of the central nervous system. A reduction in its concentration within the brain is associated with Parkinson's disease. Decreased serotonin levels in the body have been proposed to play a key role in the causation of depression.

Vitamin B12 can help control mood and sleep patterns. It is also necessary for processing carbohydrates, protein, and fats in the body. This important water-soluble vitamin also affects the growth and repair of all the cells, particularly nerve cells. Vitamin B12 is not found in vegetables, and strict vegans are advised to supplements their diets with B12 supplements.

Get if from…..

Eggs, liver, pork, duck, cod, beef, fortified breakfast cereals, marmite.

Calcium
Why it works
Calcium is an important mineral which helps keep our bones and teeth healthy. Key organs and bodily functions, like your heart and metabolism, need calcium to operate at their very best. Yet, despite the importance of this mineral, research indicates that 21 percent of us are getting the recommended amount of calcium, according to federal government statistics. So, the chances are that you need to increase your intake of this mineral. Ages 9 to 18 need 1,300 mg a day, 19 to 50: 1,000 mg a day and ages 51 and older need 1,200 mg a day.

Getting the correct daily dose of calcium is also important for dieters because research suggests that if you don't get enough calcium in your diet, you're more likely to be overweight. The reason has to do with your body's response to a calcium deficit. When you're low, your body thinks you're starving and enters ‘emergency mode’. This causes your body to release a hormone called parathyroid from four glands in your neck. This hormone stimulates your bones to release some calcium into your bloodstream. Your kidneys also deliver a dose of a hormone called calcitriol, a form of vitamin D, to increase your ability to absorb calcium.

The trouble is that the parathyroid hormone and calcitriol also stimulate the production of fat and inhibit its breakdown. As a result, your body stores fat and holds on to it stubbornly, even if you're on a low-calorie diet!

Get if from….

Milk, sesame seeds, sardines, steamed tofu, Swiss muesli, green beans.


Omega-3 fatty acids

Why they work
Essential fatty acids are needed for all kinds of functions in the body, with omega-3s being particularly good for the brain. As essential fatty acids can’t be made by the body itself, we need to get them through our meals. Omega-3s are vital for cardiovascular health because they lower the amount of ‘bad’ fat in the system.

Recent findings from cancer research suggest that omega-3s may be important in discouraging the development or spread of certain cancers, especially breast, prostate, and probably colon cancer. Although research in these areas needs further verification, omega-3s may also be beneficial in treating mental disorders and certain diseases by
reducing the severity or development of nephritis, migraine, Alzheimer's disease and Type 1 diabetes. It is also thought that they can help reduce the severity of certain psychological disorders such as depression and bipolar disorder.


Get them from….

Oily fish, soya bean oil, rapeseed oil, walnuts, spinach.

Chromium

Why it works
This mineral is not that well known yet it plays an important part in helping insulin act in the body to regulate metabolism of blood-sugar. Chromium is an essential trace mineral known to help reduce body fat and increase lean muscle mass. Chromium also helps to deter diabetes and aids the control of cholesterol levels in the blood. Helps to prevent hypertension and lowers high blood pressure.

As insulin controls the levels of blood sugar, eating foods that contain chromium can minimise the ups and downs we often get due to all the sugars in our diets. When we eat lots of sugary foods our levels will soar and plummet, but as part of a healthy diet, chromium may help to keep things stable – the result? Fewer food cravings and a happier weight-loss experience!

Get it from….

Wholegrains, nuts, brewer’s yeast, black pepper, red kidney beans, mung beans, peas, aduki beans.


Iron

Why it works
Iron is an essential mineral many people know little about. It is a part of the blood cells in the body. The main function of iron is to help carry oxygen from the lungs to the muscles and other organs. It plays an important role in maintaining energy levels, clarity of thought, and immune function. So, if you are feeling tired and run-down it could be that you’re suffering from an iron deficiency. So, increase your intake and see how much better you feel once your energy levels are boosted.

Get it from….

Iron fortified breakfast cereal, venison, dried apricots, beef, lamb, crab, spinach.