8 Nutrients to Lift Your Spirits

Are you battling with the winter blues?!
According to the Centers for Disease Control (CDC), about 9% of adult Americans have feelings of depression or hopelessness. In fact, major depression is the leading cause of disability for Americans between the ages of 15-44 years old.

What if I told you that you could help fight feelings of depression at your dinner table?!

What if your mood could be lifted simply by what you choose to pack for lunch?!

A healthy cognitive system is essential in regulating mood and maintaining normal brain function and this starts with NUTRITION!

Over the next several days, I’m going to share with you 8 Nutrients that can help Lift Your Spirits!!!

TODAY’S SPIRIT BOOSTING NUTRIENT

CALCIUM

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  • The most abundant mineral in the body and helps maintain strong bones
  • Calcium is a critical chemical involved in the release of neurotransmitters, which acts as messengers between cells.  Deficient amounts of calcium can be linked to various problems, including depression
  • Calcium deficiency affect women more than men
  • Since estrogen plays a large role in calcium production, calcium consumption may improve PMS related depression
  • The Recommended Daily Allowance (RDA) is 1,000mg per day for adults

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ACTIONS TO TAKE

  • Don’t Skip Breakfast!  Enjoy low-fat milk or yogurt as part of a morning meal.  1 cup of milk has 305mg of calcium and 6oz low-fat yogurt has 310mg per serving
  • Pack Greens for Lunch!  Kale has 179mg per 1 cup serving or serve a warm brussels sprouts salad for dinner! 
  • Add beans to soups, chili, and pasta dishes. 1/2 cup beans has up to 30mg of calcium per serving
  • Snack on Hummus with baby carrots, raw broccoli florets, or whole wheat pita crackers.  Add hummus to sandwiches for a healthy fat source!  Hummus has approximately 60mg of calcium per serving.
  • Drink fortified Orange juice or Soymilk which can provide about 300mg of calcium per 1 cup serving. 
  • Don’t Skip on Sardines!  4 sardines can provide almost 250mg of calcium!! 
  • Get familiar with Ricotta!!! Ricotta cheese provides almost 350mg per 1/2 cup serving!!! Ricotta is great in lasagna, a perfect addition to an omelet, or use as a healthy spread to replace cream cheese. 

REMEMBER FOOD IS PREVENTATIVE MEDICINE!  WHAT YOU EAT TODAY IMPACTS HOW YOU FEEL! TAKE CARE OF YOUR BODY WITH EACH MEAL YOU EAT! 

salat herz

 

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3 Comments

Filed under food, health, nutrition, Nutrition Tips, Nutrition Trends, recovery, Suzanne's Thoughts

3 responses to “8 Nutrients to Lift Your Spirits

  1. Whitney Wright

    Yippee for a post!!!

    Sent from my iPhone

  2. Mike

    Have to say that Hummus has been a nice addition to my mid-afternoon snack (carrots).

  3. Miriam Balzli

    Boy did I need this today!!! Looking forward to the next 7!!!!❤😊👍

    Sent from my iPhone

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