Food to Lift Your Mood Pt 5 – Nuts & Seeds

by Trace on June 25, 2010

stressbookFrom 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).


Nuts and Seeds To Lift Your Mood

  • Pumpkin Seeds. Pumpkin seeds are a good source of magnesium. Magnesium plays an PumpkinSeedsimportant role in heart health and helps strengthen bones and teeth. It also helps the body absorb key minerals such as calcium and potassium. A glaring symptom of magnesium deficiency is depression (in addition to loss of appetite, leg cramps and migraines). This can be attributed to magnesium’s role in serotonin production (see My Blog entry 1st June 2010 for mood-boosting benefits of serotonin). Other sources of magnesium include halibut, quinoa, chia, spinach, plums and tomatoes.
  • Sunflower seeds: One of the most popular seeds consumed, sunflower seeds are rich SunflowerSeedsin vitamin E and known to reduce the risk of heart disease and cancer. Studies have also shown them effective in guarding against cataracts. Experts recommend eating two tablespoons of sunflower seeds each day. Doing so will double your intake of vitamin E. However, they are high in calories and should be eaten in limited quantities.
  • Chia Seeds: new kid on the block to us but known to the Aztecs for hundreds of years. ChiaSeedsFlowerChia seeds are high in protein, magnesium, potassium, phosphorous and have the highest level of omega-3 known. This amazing little seed is taken daily – 1 dessertspoon soaked in water.
  • Almonds: Classified as a nut, almonds are actually the seed of the fruit of an almond tree. They offer a delicate and mild flavour to dishes and can be added to vegetables, meats, fruits and desserts.
    Eating twelve almonds per day can provide you with the recommended daily almondsallowance of essential fatty acids. Almonds are rich in potassium and are considered a “good” fat. These fruit seeds are high in calories, so limit your intake to no more than twelve per day. They should be lightly roasted or sprouted. Use almond meal in cake mixes and muffins.
  • Brazil nuts: Brazil nuts contain all the essential amino acids, making them a complete protein. Brazil nuts contain exceptionally high levels of selenium; a powerful antioxidant that can help reduce the risk of heart disease and cancer.

Brazil nuts are an excellent source of zinc, which is essential to digestion and metabolism. BrazilNutsBrazil nuts contain a high level of fat and should not be consumed more than three times per week. One serving equals eight nuts and is equivalent to 30 grams of fat.

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 LamaDalaiLama.Blessings

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

Next week… Spices to Lift your Mood

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