Tag Archives | healthy eating

5 Foods to Boost Your Mood

What you eat affects your body in many different ways. Different kinds of foods have the power to make our bodies well (or sometimes unwell!) But did you know that the foods you eat can also affect your mood? Research has unearthed a number of different foods that can help you if you’re feeling depressed; in fact, certain foods can also help you to prevent the onset of depression.

In this article we shall discuss 5 foods that can help improve your mood and get you feeling better.

1. Brazil nuts

Did you know that low levels of the mineral selenium have been linked to increased rates of depression, irritability, anxiety, and tiredness? This where Brazil nuts can help. They are one of the best naturally occurring sources of selenium. Experts recommend having them as a mid-morning snack. As far as the quantity is concerned, three Brazil nuts are all you need to get your recommended daily requirement of selenium.

2. Oats

Oats also contain selenium, and have the added advantage of increasing your mood and energy levels. This is because they have a low glycemic index (GI) – foods with a low GI are metabolised gradually and they slowly release energy into the bloodstream, which keeps overall blood sugar levels stable. This is preferable to high glycemic foods which will provide you with a quick rush of energy but later leave you irritable. Half a cup of porridge made with oats is a great breakfast to start your day. You can add honey and almonds for extra pep!

3. Bananas

Consuming one or two bananas can do wonders for your mood and even health. After all, bananas are packed with an amazing array of nutrients. Among them, tryptophan, carbs and vitamin B6 play a role in improving your mood. The carbs help the brain in absorbing tryptophan which is then converted into serotonin with the help of vitamin B6. Serotonin is a hormone that boosts your mood and also helps you sleep better.

4. Lentils

Lentils are complex carbohydrates which means that, like bananas, they will boost the production of serotonin in the brain. This leads to less anxiety and a calmer state of mind. Lentils are also a good source of folate; folate deficiency has been linked to states of depression and mania. Lentils are rich in iron, which gives your energy levels a boost. All in all, half a cup of lentils in a day will keep you happy. Consider adding them to your soups or stews.

5. Dark Chocolate 

You may have noticed that people tend to reach for a bar of chocolate whenever their mood is low – and there is a reason for it. Eating dark chocolate contributes to your well being in a number of ways  and can give a boost to your mood too. A study conducted in Switzerland discovered that consuming a small portion of dark chocolate (1.4 ounces of it, to be exact) every day for two weeks reduced stress hormones, including cortisol, in people who were highly stressed. But, of course, you need to stick to the quantity mentioned to get the benefits. Too much chocolate will lead to weight gain and that is not going to be great for your mood!

This article was contributed by guest author Tanya Sen.

 

 

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Why College Students Have Vitamin B12 Deficiencies

Image by Peter Hellberg, Flickr

Image by Peter Hellberg, Flickr

When there are finals to study for and frat parties to attend, our health usually takes a back burner during college. Whether this happens intentionally or unintentionally, severe consequences are usually the result.

No One Worries About Vitamin Deficiencies

For many college students, the extent of our concern for nutrition extends to:

  • What seems most edible at the dining hall
  • Which foods can safely be prepared in a microwave
  • How many restaurants deliver
  • The best foods to keep you awake during a late night cram session
  • The easiest things to eat while walking to class
  • Whatever sops up alcohol the quickest

Even if you are the exception to the norm and actually try to eat healthy, there is still a very real possibility you aren’t doing enough.

Nutrients are complicated. They need to be consumed at certain times with certain other foods and at a certain rate each day. College students have enough to deal with—worrying about the recommended daily intake for zinc isn’t high on anyone’s to-do list.

But it’s a pretty safe bet that you will, at some point, think about vitamins. The question is…will you think about them now while you can still do something to guard your health or will you only acknowledge them when you are faced with a deficiency?

Vitamin B12 Takes the Cake

A vitamin B12 deficiency is one of the most common forms of nutrient shortages. This is especially true for college students.

Let’s take a look at some of the most probable reasons for a vitamin B12 deficiency in college.

  1. Your poor eating habits started a long time ago. For most of us, our hectic schedules started back in high school. We’ve been eating poorly for a long time. Vitamin B12 is a water-soluble vitamin, meaning you need to consume it each day. However, the liver is capable of storing some of the nutrient for a short period of time.

    Unfortunately, the liver can only store vitamin B12 for a maximum of five years. That means, by the time you reach college, there is a good chance your B12 levels have already been depleted.

  2. You’re still eating unhealthy foods. Vitamin B12 is only found in animal products — beef, pork, lamb, seafood, milk, eggs, etc. It isn’t present in Ramen Noodles, Pop Tarts or Easy Mac. If your diet revolves around those things (and a microwave), you’re doing serious damage to your body.

Getting Help

Let’s be real. You aren’t going to snarf a steak dinner every night of the week. Even if your schedule allowed for a sit-down healthy meal on a regular basis, your wallet sure wouldn’t.

It is probably safe to say you won’t be able to get enough vitamin B12 from your diet alone. You’ll probably need supplementation.

There are two forms of supplementation: oral pills and vitamin injections.

Oral pills might seem like the lesser of two evils. After all, who voluntarily agrees to poke themselves? But for many, vitamin B12 injections are actually the better option.

Oral pills need to be taken once a day (sometimes twice). Vitamin B12 injections, on the other hand, are usually only a once-a-week dose. You’ll only need to remember your supplement once a week, rather than every day.

If you want to talk to someone about the different forms of supplementation, ask your doctor or campus nurse.

Fix it Now!

A vitamin B12 deficiency is only one nutrient shortage you need to worry about. If you are short on B12, you are probably missing out on other essentials too.

Technically, you should work on improving your overall health—getting enough of all the essential nutrients. But if you are only going to focus on one nutrient—make it B12.

Even a mild deficiency can seriously damage your college career. Those who don’t get enough vitamin B12 experience…

  • Exhaustion (the frat parties and weekly cram sessions are tiring enough, thank you very much)
  • Light-headedness (if you are walking up eight flights of stairs to get to your dorm room because someone hurled in the elevator, you don’t want to get tippy)
  • Rapid heartbeat and breathing (the attractive co-ed sitting in front of you in Econ 101 is distracting enough)
  • Pale skin and a sore tongue (totally not cool on the dating scene)
  • Easy bruising or bleeding (unless it is Halloween, you don’t want to look like someone beat you with a baseball bat)
  • Diarrhea or constipation (ew!)

If left unchecked, these issues will only get worse. Since vitamin B12 is responsible for maintaining the nervous system, you can expect to experience mental damage including depression, mania, dementia and possibly Alzheimer’s disease. We’re pretty sure those issues would put a damper on your future career.

Chances are we lost some of you when we first suggested you add one more thing to your overflowing college responsibility plate. But if you’ve stuck around this long, it means you acknowledge the possibility that your diet is pretty lousy. If so, then it is time you did something about it!