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Food and Mood Food can affect our mood! Choosing the right foods can have a positive effect on how we feel. There are at least 6 chemicals in food that can influence our mood: • Tryptophan- best sources: poultry, warm milk, fish, lamb o Tryptophan is an essential amino acid (protein building block) that produces serotonin and melatonin. Inadequate serotonin can cause depression, anxiety and insomnia • Serotonin- best sources: avocados, bananas, plums, dates, eggplant, papaya, passion fruit, pineapple, plantains, tomatoes, walnuts o Serotonin regulates mood, sleep, anxiety and helps to relieve depression • Melatonin- best sources: oatmeal, sweet corn, rice, ginger, tomatoes, bananas, barley o At night, serotonin is converted into melatonin promoting sleepiness • Dopamine & Norepinephrine- best sources: high protein foods- meat, fish, yogurt o These chemicals enhance attention, motivation, alertness, concentration, fine muscle coordination, so it is important to consume protein foods throughout the day. • Acetylcholine- best source: eggs o Acetylcholine is a brain chemical involved in concentration, focus, muscle coordination and memory Other nutrients and considerations with regards to food and mood: • Omega 3 fatty acids are present in salmon, tuna, trout, canola oil, walnuts and flaxseed may play a role in the prevention and management of depression. • Folic acid is present in fortified breads and cereals, liver, spinach, asparagus, Brussels sprouts, fruits and dark green leafy vegetables. Low folic acid less have been associated with depression, fatigue and difficulty concentrating • Vitamin D- the best source is sunlight, however, salmon, tuna, milk, and vitamin D fortified products. A vitamin D supplement may be necessary due to the limited foods that contain the vitamin. Adequate levels of vitamin D may help prevent Seasonal Affective Disorder (SAD) which increases during the colder, darker months of the year. • Alcohol- can disrupt the sleep cycle which can affect mood • Caffeine- acts as a stimulant, however, should be avoided in the evening to prevent interaction with sleep www.sodexoUSA.com Food and Mood • • Exercise- can reduce symptoms of anxiety and depression and improve feelings of well being Food additives and preservatives- sodium benzoate and several food coloring agents have been shown to increase hyperactivity in children. SUMMARY: 1. Consume an excellent source of tryptophan daily, especially in the evening for a good night’s sleep. 2. Consume complex carbohydrates (whole grains, etc.) which stimulate the production of serotonin by increasing the blood levels of tryptophan. 3. Consume a high protein food source with each meal to increase alertness and concentration during the day. 4. Eat protein along with complex carbohydrates during the day to preserve your serotonin and maintain blood sugar levels. 5. Consume a good source of melatonin in the evening to aid in a good night’s sleep. 6. Consume a good source of omega 3 fatty acids daily. 7. Ensure adequate vitamin D intake; your physician may want to check your blood levels. 8. Engage in regular exercise. 9. Drink caffeine containing beverages and alcohol in moderation. www.sodexoUSA.com