Food to Lift Your Mood Pt 4 – Fruits

by Trace on June 21, 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).

Fruits to Lift Your Mood Each & Every Day:

  • Apricots: These beauties are rich in the antioxidant beta carotene; the molecule that gives fruits and vegetables their orange colour. Apricots also contain an abundant supply of iron and potassium. They help regulate blood pressure and maintain regular Apricotsbowel function. If you ever experience constipation, eat an apricot!

One fresh apricot, provide an adult with one-fifth of the daily recommended value of potassium. It also packs a whopping 20 percent of the RDA of vitamin A, 8 percent vitamin C, and 5 percent fibre. Apricots contain tryptophan, which helps to induce sleep and relaxation.

  • Avocados: Oftentimes, people shy away from avocados because of their fat content. However, avocados contain “good” fat and are rich in vitamins C, E, and B6. They are also a good source of potassium. Studies have shown avocados possess the ability to Avocadoreduce cholesterol. Individuals diagnosed with atherosclerosis (hardening of the arteries) can obtain benefits by consuming two to three avocados per week. Avocados are high in calories, so limit weekly consumption to a maximum of three.
  • Bananas: Need a quick energy boost? Eat a banana. This delectable fruit contains only 62 calories and is rich in potassium and vitamin B6. It also boasts  vitamin C and dietary BananaPeeledfibre. Look for bananas which are not fully ripened because they contain less starch than fully ripened bananas.

Bananas are probably one of the most versatile health foods available. They can be eaten with every meal, as a snack or dessert. You can add them to frozen yogurt or a fruit salad. They can be grilled, broiled, sautéed or flambéed. A favourite banana recipes is to insert a popsicle stick into a banana, coat in melted dark chocolate, roll in chopped nuts and freeze. There’s nothing better on a hot summer night!

  • Blueberries: This tart berry has been shown to reduce inflammation; making Blueberriesblueberries a good choice for individuals with arthritis and other inflammatory diseases. Research shows that eating thirty blueberries per day can help alleviate aches and pains in the joints.

In addition to being an anti-inflammatory fruit, blueberries also offer anti-blood clotting and antibacterial effects. They can help ease the pain associated with diarrhoea or food poisoning. Blueberries contain the highest level of antioxidants and are said to possess anti-aging properties. One cup of blueberries contains less than 100 calories, yet provides nearly 30 percent of the RDA for vitamin C, 10 percent vitamin E, and 15 percent dietary fibre. They can be added to cereal, oatmeal, fruit salads, and yogurt or eaten plain. Add dried blueberries to muffin mix and eat as an afternoon snack .

  • Mangoes: Mangoes contain beta-cryptoxanthin, a potent antioxidant that prevents free radicals from damaging your cells and DNA. Recent studies have shown that mangoes Mangomay help to reduce the risk of colon and cervical cancer. Mangoes are rich in beta carotene, which is converted to vitamin A within the body.

It’s important to note that beta-cryptoxanthin is best absorbed by the body when eaten with fat. For best results, consume mangoes as part of a meal.
Mango salsa makes an excellent companion with chicken and pork. They add a tart, yet sweet flavour to fruit salads and smoothies. Mangoes can be frozen, but be certain to remove the skin and core and store in a freezer bag.

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 Lamastressbook

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

Next week… Nuts & Seeds to Lift your Mood

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