Food to Lift Your Mood Pt 3 – Vegetables

by Trace on June 18, 2010

From an interview with Julie Wood RN, GDHSc(NM), GDHSc(OH), Dip Aroma  IAAMA 766 Nutrition Medicine Practitioner based on the Gold Coast, Queensland, Australia for my book How To Overcome Stress Naturally (Chapter 5).

Vegetables

  • Garlic: One of the most notable benefits of garlic is its ability to reduce blood pressure. GarlicGarlic is also known for its antibacterial properties, which can reduce the risk of infection and illness. Recent studies show garlic may also help reduce the risk of  heart disease and cancer.

At only 9 calories per clove, it is a perfect vegetable for those watching their weight. Garlic is a good source of manganese, vitamin B6, vitamin C and calcium. Garlic can be eaten raw, added to nearly every recipe, or baked for a delicious garlic spread. Garlic salt or garlic powder can be used as a salt substitute.

  • Onions: Not only are onions a good source of fibre, potassium, and B vitamins, they OnionBrownalso possess anti-inflammatory and anti-cancer properties. Research indicates onions may help to reduce the risk of heart attack and stroke, and relieve bronchial congestion.

At only 36 calories per medium-sized onion, these flavourful veggies can be abundantly consumed on a daily basis. Raw onions provide the highest level of health benefits. Add a splash of extra virgin olive oil to onion slices and toss on the grill. Fresh herbs and spices can be added for an extra punch of flavour. Add red onion to your salad

  • Tomatoes: Perhaps one of the most versatile vegetables(fruits) is the tomato. It can be eaten raw, cooked, steamed, grilled, baked, juiced, or pureed. Tomatoes are compatible with nearly every type of food including meats, vegetables, potatoes and rice. Tomato paste has the highest concentration of antioxidants and just a teaspoon a day will work for you. Tomatoes2They are a good source of  vitamins C and E. Just one cup will provide you with more than 50 percent of the RDA of vitamin C, 20 percent of vitamin A and 15 percent of vitamin K. Tomatoes also contain lycopene, a phytochemical known to reduce the risk of heart disease.
  • Spinach: Is a potent green. Part of the family that includes kale and chard, spinach is a rich source of several minerals that are good for anxiety and depression.

spinachSpinach contains magnesium, a mineral with relaxing and calming effects. Green leafy vegetables are also high in folic acid, low levels of which have been linked to depression in several studies. Other foods loaded with folic acid include sunflower seeds, green leafy vegetables, broccoli, wheat germ, oatmeal, black-eyed peas, lentils, soybeans and mustard greens.

  • Sweet potatoes: Eating complex carbohydrates sets off a process that results in boosting your levels of serotonin. This brain chemical packs a wallop when it comes to mood enhancement. Carbs trigger the production of insulin, which clears glucose and amino acids from the bloodstream. This process paves the way for another amino acid, tryptophan, to cross the blood-brain barrier and get to work on boosting serotonin levels.

Complex carbs offer far more nutritional value than biscuits, candy and soft drink, and SweetPotatothey’re more slowly absorbed in your bloodstream, which contributes to keeping blood-sugar levels — and your mood — stabilized.

Read more naturally healthy tips in my book

How To Overcome Stress Naturally by Tracey Stranger (BAppSci (Microbiology), GradDipMkt)

Foreword by His Holiness The Dalai Lamastressbook1

Chapter 5 – Change Your Food to Change Your Mood interview with Julie Wood

Next week… Fruits to Lift your Mood

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