7 Mood-Boosting ‘Superfoods’ to Ease Bipolar’s Mood Swings
Although there are no specific recommendations when it comes to the foods that will help symptoms, nixing the processed, packaged fare and focus on eating fresh, whole foods is a good idea.
Rather than focus on the foods you should eliminate from your diet, here are 7 healthy options to add in:
Salmon is an excellent source of protein but it’s the omega-3 fatty acids that studies suggest may improve symptoms of bipolar disorder. In fact, a June 2015 study in The Journal of the Federation of American Societies for Experimental Biology suggests omega-3 fatty acids along with vitamin D (which is also high in salmon) may help prevent and lessen the severity of moods swings. “They also promote and support the healthy fatty tissue in your brain and of course, that’s going to lend to overall brain health, mood stability and happiness,” Porter says.
Magnesium, also known as “the calming mineral,” is important to get in your diet because it promotes a stable mood and sleep. It also supports a healthy gut, which research shows can affect the brain and mood. Almonds are an excellent source of protein and fiber to help you feel satiated, and a one-ounce serving provides 20 percent of the daily value for magnesium.
B vitamins are vital for brain function, energy production and the synthesis of neurochemicals like dopamine and serotonin. What’s more, a vitamin B9 (or folate) deficiency can increase levels of homocysteine, which are linked to depression. With 33 percent of the daily value for folate, a half-cup of spinach is a healthy choice.
Low levels of vitamin D are associated with mood disorders and depression. In fact, a December 2016 study in the Journal of Clinical Psychopharmacology found 30 percent of people with bipolar disorder were deficient in vitamin D. Eggs, the yolks in particular, contain 44 IU’s of vitamin D, or 11 percent of the daily value.
5) Green leafy vegetables
Broccoli, kale, and other green, leafy vegetables are high in antioxidants like vitamins C and E. Antioxidants can help reverse the effects of free radicals and boost brain power.
6) Sweet Potatoes
Complex carbohydrates are the body and brain’s primary fuel. Those high in fiber are digested slowly, give the body a steady amount of energy and stabilize blood sugar levels. Sweet potatoes are a good source of fiber, vitamin B6 and an excellent source of vitamin C.
With 20 vitamins and minerals, including vitamins B5, B6, C, E, K and folate, as well as monounsaturated and polyunsaturated fats and omega-3 fatty acids, avocados (a fruit) are considered a perfect food. The healthy fats found in avocados have been linked to healthy brain function and mood.
Printed as “Seven Foods That May Boost Your Mood” Summer 2018