Foods to Boost Your Mood

By: Abigail ValdezB.S. Candidate in Nutritional SciencePrepared for Pacific Clinics’ Staff Development Day

Potential Stressors• Four general categories have been defined:

1. Cataclysmic events2. Stressful life events 3. Daily hassles4. Ambient stressors

• According to the Centers for Disease Control and Prevention, stress rates in today’s workplace are skyrocketing.

Are You Suffering from Job Related Stress?• As defined by the CDC: • “Job stress can be defined as the harmful physical and emotional

responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker.”

Eliminating Stressors• Exercise • Eat a healthy diet• Maintain a healthy weight• Avoid poor posture• Meditate• Learn to relax

The Impact of Food on Stress Levels

• Food impacts brain function and thus influences emotions• Nutrients in food affect:• Brain development• Cognitive function• A range of psychiatric symptoms

• Diet plays a major role in stress reduction

What You Should Eat More Of• A balanced meal consisting of an adequate amount of

carbohydrates, protein, and healthy fats. • Key vitamins & minerals include:• B Vitamins• Calcium• Magnesium• Iron• Chromium • Zinc

Vitamin B• Vitamins B1, B6, B9 and B12 have shown to be effective

against severe depression, manic state, schizophrenia, and mood in general.

• B Vitamins affect brain function, and as a result our mood.• B9 and B6 play a role in the synthesis of serotonin-a

neurotransmitter that regulates mood and makes us feel happy.

• B9-folate is particularly important• B1 and B12-mental stability

Sources of Vitamin B9-Folate• Liver• Fortified cereals• Pinto beans• Asparagus• Spinach• Broccoli• Avocado• Brussels Sprouts• Orange Juice

Vitamin B6• Another B vitamin responsible for maintaining healthy brain

function. • B6 deficiency reduces brain production of serotonin because it

is involved in the last step of serotonin synthesis.• Without B6, our bodies do not produce serotonin• This leads to stress and feelings of depression

Sources of Vitamin B6• Garbanzo Beans• Beef liver• Tuna• Salmon• Chicken breast• Breakfast cereals

Vitamin B12• B12 also plays a role in regulating brain function.• Deficiency is characterized by fatigue, weakness, depression,

confusion, and dementia. • Similar to the other B vitamins, B12 is important for mood

regulation.

Sources of B12• Clams• Sockeye Salmon• Rainbow trout• Tuna• Swiss Cheese• Fortified breakfast cereals

Calcium• Aside from maintaining strong bones, calcium is vital for other

bodily functions.• Calcium imbalances cause symptoms of anxiety, depression,

and cognitive dysfunction. • Studies conducted on patients with mood disorders revealed

that the majority revealed an imbalance of intracellular calcium concentrations.

• Calcium plays an active role in PMS symptom reduction.

Sources of Calcium• Collard Greens• Ricotta cheese (partly skim)• Yogurt (plain/non fat)• Milk and milk products • Tofu• Kale

Magnesium• Plays over 300 roles in bodily functions including maintenance

of normal nerve functioning.• An imbalance may lead to irritability, mood swings, and a

predisposition to stress and depression. • Studies conducted on patients with manic symptoms revealed

that magnesium lowered their symptoms significantly.

Sources of Magnesium• Dark green vegetables • Legumes• Cereals• Wheat bread• Fish • Nuts such as:• Peanuts• Cashews• Almonds

Iron• Low levels of iron may lead to depression, apathy, and fatigue. • Studies done on iron-deficient lab animals reveal that they

have low dopamine D2 receptor levels.• Dopamine is a neurotransmitter that promotes feelings of

pleasure.

Sources of Iron• Fortified breakfast cereals• Lean meat and seafood• Beef liver• Dark chocolate: 45%-69% cacao solids• Spinach • Kidney beans• Garbanzo beans • Lentils

Chromium• Regulates blood sugar and is therefore important in controlling

mood swings.

• Works directly with mood regulators such as serotonin, melatonin and norepinephrine.

Sources of Chromium• Broccoli • Green beans• Potatoes• Grape Juice• Orange Juice• Beef

Zinc• Zinc status is linked to neuropsychological disorders such as

depression and anxiety. • Zinc improves the efficacy of anti-depressants in depressed

patients.• Also plays an overall role in balancing mood.

Sources of Zinc• Crab• Oysters• Lobster• Chicken• Fortified breakfast cereal• Yogurt• Cashews• Chickpeas• Swiss Cheese

Foods That Contribute to Mood Imbalances• Sugar• Refined starchy foods• Alcohol• Processed fast food

Beat the Blues by Letting Food Do The Work

• A healthy diet will not only ensure good physical health, but also psychological and emotional health.

So eat plenty of delicious, healthy foods and learn to relax.

“What is this life, if full of care, we have no time to stand and stare”- W.H. Davies

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Magnesium Rich Foods. (n.d.). Retrieved May 8, 2015, fromhttps://www.cedars-sinai.edu/Patients/Programs-and-Services/Documents/CP0403MagnesiumRichFoods.pdf

Stokols, D. (1987). Handbook of environmental psychology. New York: Wiley. Subar, A., Block, G.,& James, L. (1989, September). Folate intake and food sources in the US population. Retrieved May, 8, 2015 from http://ajcn.nutrition.org/content/50/3/508.shortZinc:Dietary Supplement Fact Sheet. (n.d.). Retrieved May 8, 2015, from http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

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