Eat Your Way to Being Happier

Meet, Greet, and Be Happy

Do you feel that you need to be happier? Well the answer may be only a spoonful away. We all know that spending time with friends over a good meal will most definitely promote a feeling of well being. So why not invite a few friends in and serve foods that will make everyone happier?

There are foods that will offer vital nutrients that promote not only physical benefits but psychological as well. There are foods that contain vital nutrients with truly mood boosting components.

B6

Did you know that getting enough B6 in your foods will play a role in promoting red blood cells and will aid in supporting your metabolism? It additionally plays a role in protein metabolism as well. It further benefits as it affects the synthesis of neurotransmitters serotonin and dopamine.

B6 will help to maintain your blood sugar levels. It helps to carry oxygen to tissues.

Symptoms that indicate you are low in B6

Fatigue or malaise, skin disorders (may include eczema and seborrheic dermatitis), seizures or convulsions, headache, and depression.

Sources for B6

Potatoes, water melon, brussel sprouts, turnip greens, bananas, chicken breast, garlic, spinach, sunflower seeds, broccoli, collard greens, red bell peppers and avocados

The RDA for adults from age 19 to 50

1.3 mg/day for individuals under 50 and approximately 1.6 mg for individuals over 50

Omega-3

Did you know that DHA omega-3 is an essential fatty acid that helps to maintain a healthy brain? It is essential for the development of the fetus for proper brain and eye development. If you are prone to mild to serious depression, then omega-3 foods are a must for you. Research has shown that ensuring that you are getting the daily recommended amounts of omega-3 will significantly improve symptoms of depression. Additional research proposes that omega-3 rich foods will help to lower blood pressure, lower triglycerides, increase HDL cholesterol and reduce arterial inflammation.

Symptoms that indicate that you are low in omega-3

Indicators of a deficiency of Omega 3 fatty acids include dry skin, dry hair, excessive thirst, problematic behavior, very frequent urination, and increased incidences of learning difficulties. Even boys diagnosed with ADHD have been found to have extremely low levels of the essential fatty acids.

Sources high in omega-3

Supplements, salmon, and other types of fish such as mackerel, herring, black cod, Trout, Sardines, Herring, Halibut, Scallops and anchovies, walnuts and walnut oil, algae, flaxseed and flaxseed oil, sunflowers, Cabbage, Canola Oil, Cauliflower, Cloves, Mustard Seeds, Pumpkin Seeds, Oregano, Oysters, Soybeans & Soybean Oil, Tofu

The RDA for adults from age 19 to 50

Unfortunately, there is no set amount for omega-3. Dr. Carl Lavie, medical director of Cardiac Rehabilitation and Prevention at the Ochsner Heart and Vascular Institute in New Orleans has extended himself to state that healthy people should consume at least 500 mg per day. However, other cardiologists feel Dr. Lavie's conclusions are premature.

Cardiologists however are clamoring for a daily recommended daily intake level, as it new research has shown that omega-3 fatty acids may protect against death and illness by slowing biological aging.

There will be much debate, as the recommended dosage for a healthy 35 year old adult would be different than someone with health issues as well as for any age.

Folate

Did you know that Folate is a necessary element for the building blocks of cellsand for healthy blood cell production and DNA synthesis? It also helps prevent changes to DNA that may lead cancer. Both adults and children need folate to make normal red blood cells and for the prevention of anemia. Folate deficiencies have been linked to depression.

Also were you aware that eating foods in Folate will help you to feel satisfied longer, as it will stabilize the blood sugar, which in turn promotes a better mood. Folate can have the added benefit of decreasing homocysteine, which is an amino acid that has been linked to heart disease.

Indicators of being low in Folate

Anemia. Pregnant women should be aware that the purpose of increasing their Folate intake is low levels may lead to fetal neural tube deficiencies.

Sources for Folate

Leafy greens such as kale, broccoli, spinach, asparagus, turnip greens, bok choy, legumes, sunflower seeds, oranges, melons, beets, fortified whole grains, legumes such as beans, peas, lentils, egg yolks, baker’s yeast, fortified grain products such as pasta, cereal, bread, some breakfast cereals, sunflower seeds, liver and liver products, fruits such as cantaloupe, papaya, or other citrus fruits and juices

Recommended daily allowance of Folate (RDA)

For men and women the Folate daily recommendation is 400 micrograms. Pregnant women should increase this to 600 micrograms.

Carbohydrates

We are all hearing about good carbs and bad carbs. Which carbs, however are good ones and which ones are bad ones?

Good carbs are found in foods that are high in fiber in their natural state or in foods that have been minimally altered. This would make sense as foods high in fiber will make you feel fuller longer. Good carbs are high in nutrients with natural vitamins and minerals. They will help you to sustain energy, lower your cholesterol and even help to reduce or remove toxins from the body. Good carbs promote healthy weight by stimulating the metabolism.

Good carbs trigger serotonin synthesis. Serotonin is an important neurotransmitter that affects our mood and sleep.

Bad carbs

Bad carbs in opposition to the above are refined and processed foods, which are stripped of most of their natural nutrients. They are harmful as the human body is not well equipped to process them. Human beings have evolved over millions of years. The highly processed foods have only been around for a century or so. Human beings have simply not adapted to handle such processing of these foods. Thus, these foods wreak havoc on our metabolism and our natural hormone levels. Our blood glucose levels are dramatically affected leading to feelings of lethargy. Bad carbs are thus, empty calories. The body just turns them into body fat.

Bad carbs samples

Pastas that are bleached or processed, baked goods, white breads, snack foods, diet soft drinks, candy

Affects of bad carbs on the body

Heart disease, higher risks of obesity, diabetes, cancer and chronic health problems

Sources for good carbs

Green leafy vegetables and fruits, Beans and legumes, nuts and seeds, whole-grain cereals, breads and pastas (some controversy over the whole-grain, breads and pastas)

So cook a good meal with foods high in Folic acids, good carbs, B6, omega-3’s and laugh, eat and be happy!