Happiness This Way

10 foods happy: Fighting depression and fatigue, of course!

Diet can have a profound effect on physical and mental health, and certain foods have been shown to combat depression and even mental illness. Good nutrition also relieves stress and improves sleep patterns. First, see with your doctor, try the "fight against depression" diet for a month and see if it improves your mood!

Top 10 foods of happiness and well-being:

1. Omega 3 fatty acids are compounds found in tuna, salmon, walnuts, and canola oil. You can also buy in supplement form. Multiple clinical studies have shown omega 3 fights depression. Omega-3 fats may even help combat the most severe mental illnesses, such as bipolar disorder. A landmark study by Harvard University showed that bipolar patients receiving high doses of Omega 3 remained in remission more time, and were able to combat major depression. A new study by the Mental Health Foundation shows that fish oils to "improve significantly" the behavior of children suffering from ADHD, or attention deficit disorder. And, since these oils are naturally occurring in foods are safe for most people to take.

2. Zinc is essential for metabolism and digestion. Plays an important role in immune system function and helps fight weakness and fatigue. zinc deficiencies often result in loss of appetite and irritability. Foods rich in zinc include wheat germ, pumpkin seeds, wheat bran, whole grains and high protein food.

3. Vitamin B-3 (niacin) is essential for the conversion of energy in the body. Even mild deficiencies can cause depression, irritability, mouth ulcers, and indigestion. If you regularly get canker sores in the mouth and lips, may be a sign of deficiency of B-3. Excessive alcohol consumption Because vitamin B-3 deficiencies. Natural sources of this vitamin are beets, pork, chicken, dried beans and oily fish (mackerel or salmon).

4. Water is absolutely essential to combat depression and fight against fatigue. Water helps to improve mood, motor function, mental power, problems fur, and a number of other diseases. Always drink at least 40 ounces of water a day. If you drink soda or coffee, is good to increase your water intake, as caffeine acts as a diuretic water, pulling the body. The benefits are enormous and the cost is minimal. Drink more water!

5. Vitamin E is found naturally in wheat germ, nuts, seeds and some fruits and vegetables. Vitamin E is a powerful antioxidant and immune amplifier. It has been shown that the enhancement of red blood cells and fight viral infections. It is a good supplement for people with chronic fatigue and depression.

6. Calcium can help combat stress and anxiety. Studies have shown that calcium can help combat post-partum depression. Calcium-deficient people complain of difficulty sleeping and cramps. Calcium has added benefit of being a natural sleep-aid. Is present in milk, cheese, and most dairy products. Other non-dairy sources include broccoli, tofu and fortified orange juice.

7. Folic acid is found in leafy greens, beans and peanuts, orange juice, wheat germ, and many cereals fortified. Researchers know that low levels of folic acid are directly linked to depression. A study by the University of Toronto showed that patients with higher levels of folic acid in their systems battled depression faster and more successful than those without it.

8. Stevia is a sweetener based on a natural green leafy plant. Stevia has been used for centuries as a natural sweetener in Asia, and many Asian diet soft drinks made with Stevia. Although industry artificial sweeteners and sugar, stevia has also struggled to food in the United States, remains freely available in powder and sheet form for consumers to buy. Stevia is all natural, no calories and no side has the same effect as refined sugar and other artificial sweeteners.

9. Vitamin C a natural immune system booster. Depressed people often have suppressed immune systems, and vitamin C rich foods and supplements can help increase natural immune response. People with vitamin C deficiencies often show signs of depression and stress. Vitamin C is available in all citrus fruits, and a variety of low-cost supplements.

10. Iron deficiency causes fatigue energy, low, and anemia, especially in women. Always consult your doctor before taking an iron supplement. However, there are many natural sources of iron are easily added to the diet itself without any side effects of a supplement. Good sources of iron are liver, meat, beans, peas and nuts. It is easier for your body to absorb iron from meat rather than plant sources. If you a vegetarian, you can improve your iron absorption by the addition of vitamin C in your diet.

Other possible causes of fatigue

Allergies Food can also cause a number of problems, including depression and weakness. Sometimes, these allergies are mild, and only upsets your stomach or state changes of mind. A friend of mine recently discovered that chocolate (cacao) was the trigger for your migraines PMS and horrible. After 46 years, is finally the SPM and migraine-free after giving up chocolate completely. Common food allergies include chocolate, wheat, dairy and soy.

Avoid caffeine. A cup of tea or coffee a day is ok, but nothing else that can cause problems with mood swings, depression and fatigue. Black tea generally has less caffeine than coffee. If you would like to reduce their caffeine intake, consider switching to tea instead.

Reduce or eliminate refined sugar admission. It may seem difficult at first, but training yourself to eat something else when you crave refined sugar. Delicious sweet strawberries, blueberries, sliced oranges or you can provide your sweet tooth and help keep you on track. Avoid sugary foods and cereals, especially in the morning, when your blood sugar may peak form spectacular. Instead, choose protein-rich breakfast with eggs, milk, lean meats and sausages and a piece of fruit, such as a banana. This kind of breakfast helps prevent food cravings and mood swings later in the day.

Hormone therapy and oral contraceptives may interfere with the absorption of vitamins Group B. Women taking an estrogen supplement may want to add a supplement of B to your diet to combat this interference. Ask your doctor if a supplement B is fine.

Finally, if you are one of the many people who swallowed a cup of coffee in the morning and then realizes that die hungry at noon, you're doing your body a disservice every day. Even if you have to force, three meals a day, and always start with a good breakfast, rich in protein. If your doctor approves, add some good vitamin supplements to your diet and drinking plenty of water. You'll feel better almost immediately, and may even lose cravings for unhealthy foods. Take the first step towards better health and a happier life!

Sources

"Food Ingredients can be as effective as antidepressants: Researchers Discover 'Mood Foods' Relieve Signs of Depression. "Línea de la Universidad de Harvard. May 2006.

Alondra MD, Susan M. "Vitamins, minerals and herbs for chronic fatigue" (From The Book of Menopause Self Help, Celestial Arts). 1990

"Vitamin B3 (niacin)." University of Maryland Medical Center Alternative Medicine. April 2002.

About the Author

VITAMIN FOR HAPPINESS