At MHA's 50 Shades of Kale Talk & Tasting, psychiatrist Dr.Drew Ramsey (author, with chef Jennifer Iserloh of the season's hot new cookbook. 50 Shades of Kale) shared suggestions for using food to boost and stabilize mood:• A diet geared to stabilize mood and minimize cravings will be high in omega-3 fats from fatty fish, folates from leafy greens, vitamin B12 from eggs and meat, and the many brain-healthy nutrients amply found in colorful fruits and vegetables.• Along with other crucifers like purple cauliflower or Brussels Sprouts, kale’s nutrients have been shown to promote better moods, memory, and cognitive function.• Asparagus is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin, one of the brain's primary mood-regulating neurotransmitters. High levels of folate also add to asparagus's happiness-promoting profile; research has shown that up to 50 percent of people with depression suffer from low folate levels. Like tryptophan, it's a necessary factor for creating neurotransmitters. It's also good to add to the menu if you plan on drinking. The enzymes in asparagus are highly effective in breaking down alcohol in your system, preventing a hangover—and that can make anyone happy.• Eating sugar unleashes harmful free radicals linked to disease—even cancer—inside of your body. Honey—although sweet like sugar—is packed with beneficial compounds such as quercetin and kaempferol that actually help clean up the free radicals and reduce inflammation. Honey helps reduce inflammation, which is very important to maintaining a healthy brain.• Kale offers a high nutrient to calorie ratio, meaning a lot of bang for your buck. Kale is also packed with phytonutrients. . • A great alternative to blueberries in any season for any budget are small red beans - they rank the highest on the ORAC scale which measures antioxidant status. Black beans great too. Another tip are spices and allium vegies like curry, ginger, garlic, onions.• Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid, or CLA. This happy fat beats back stress hormones protecting brain cells and erases dangerous inflammation-promoting belly fat. Grass-fed lamb is also packed with mood-promoting heme iron, the type that your body most readily absorbs. Iron is vital for a stable mood—its highest concentrations in the brain are located in areas related to mood and memory.• Eggs from farm-raised chickens contain more omega-3 fatty acids, vitaimin D, and vitaim B-12 than regular eggs. That makes eggs a great source of complete protein that helps build your brain! Dr. Ramsey calls eggs the perfect food. They're loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and they'll keep you full and energized. • Mussels have exceptionally high concentrations of vitamin B-12, just three ounces contains 20 micrograms – 340% of your recommended daily intake! This vitamin is so important to the brain that even the mildest deficiency can produce symptoms such as poor concentration, memory lapses, fuzzy thinking and low mood. B-12 is also found in many meat and dairy sources, which is why vegetarians who allow themselves some seafood should consider having an occasional plate of mussels to help protect themselves from low B-12 levels.• Wild salmon is our top mood food for good reason. A few ounces contain more of the long-chained omega-3s DHA and EPA than does a handful of fish-oil pills. You also get an ample dose of B6, B12, zinc, copper, and selenium. Wild salmon is the top food source of vitamin D needed to beat the winter blues, fight cancer, and build strong bones.
MHA is a community-based mental health agency that has been helping Westchester County residents for 67 years through direct services, professional and community education and advocacy. MHA supports 18,000 individuals annually through a comprehensive array of mental health services for all ages at licensed mental health clinics, and to best meet each individual’s need, at home or at a community location. MHA’s belief that every individual can and will recover is at the core of its mission.
To learn more about MHA, visit www.mhawestchester.org.
