Ever feel like you just can’t get through the day? Are your emotions making it hard for you to concentrate and focus? Did you know that there are certain foods that can affect our moods, sometimes dramatically. Many people who have been feeling sad or depressed, find that when they change some aspect of their diet, their symptoms change and they start to feel happier and more motivated! To find out more click on the link below to read more about omega 3.

Beneficial nutrients

Omega-3 fatty acids

Omega-3 fatty acids are found in many types of fish. Omega-3 and its metabolites, EPA and DHA have been shown to have antidepressant effects in humans, and countries with high fish intakes have been shown to have lower rates of depression.

Complex carbs

Complex carbohydrates boost serotonin levels in the brain. A steady supply of complex carbohydrates also keeps blood sugar levels on an even keel, which can help control mood fluctuations.

• Vitamins & minerals

There are many vitamins and minerals that are necessary for brain functioning, and deficiencies in these nutrients have been found to be associated with depression. Low levels of folate, B-vitamins, zinc, magnesium and iron are all associated with depression.

The “Do” foods

• Green leafy vegetables – excellent source of folate and B vitamins and many other vitamins and minerals. Examples include spinach, kale, bok choy, silverbeet and chard. Eat as many servings as you can, every day!
• Oily fish – a great source of omega-3 fatty acids. In particular mackeral, mullet, taylor, trevally, salmon and sardines are sources low in saturated fats. Avoid large fish, as they are higher in Mercury. Try to eat fish 3 times per week.
• Eggs – good source of iron, selenium, zinc, vitamin B12 and folate. Eggs are also a great source of easily digestible protein. Eggs do not increase cholesterol levels, as previously thought. It is safe to eat 4-6 eggs per week.
• Kangaroo – a lean meat which is rich in iron and B-vitamins. Also does not contain any synthetic hormones or antibiotic residues.
• Whole grains – whole grains, wholegrain breads, brown rice, beans and vegetables are your best choices of complex carbs.
• Nuts & seeds – a great source of B-vitamins and many minerals. Pistachio nuts, hazelnuts and unsalted peanuts are all good sources of vitamin B6, while cashews, almonds and sunflower seeds all contain high amounts of zinc. Walnuts, flaxseeds and sunflower seeds are all good plant sources of omega-3 fatty acids.

The “Don’t” foods

• Alcohol – Nearly every organ system is negatively affected by excessive alcohol intake. Excessive alcohol intake (more than 4 standard drinks per day, or consumption more frequently than 3-4 times per week) leads to deficiencies in many nutrients essential for brain function and mood regulation, including vitamin B1, B6, folate, zinc and magnesium.
• Refined carbohydrates – Most of the vitamin and mineral content of grains is in the outer husk. The refining process strips most of these away, thereby converting the carbohydrate into a ‘high glycemic index (GI)’ food. These foods are responsible for abrupt rises and falls in blood sugar levels, affecting energy levels and mood.
• Too much caffeine – excessive intake increases the demand for vitamin B1, B6, and magnesium, all of which are involved in mood regulation.
• Sugar – is a refined, high GI product with little nutrient value. Replacing sugar in the diet for more nutritious foods will help to correct nutrient deficiencies.