Al-Huda
Foundation, NJ U. S. A
the Message Continues ... 5/99
Newsletter for December 2009
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11 foods that can make you happy
by Willie T. Ong, MD
You’ve had a bad day. You’re feeling
cranky and lonely. What to do? Aside from finding ways to fix
your problem, try these comfort foods to make you happy. The
secret is in choosing foods rich in omega-3 fats, folic acid,
selenium, and vitamin B12. These nutrients can lift your mood,
so let’s check them out:
1) Milk, preferably skim milk. Milk products are rich in
tryptophan, an amino acid our brain needs in order to make
serotonin. Serotonin is a natural chemical that makes us happy
and calm. Anti-depressants work in a similar way by conserving
the brain’s serotonin. Milk also contains antioxidants, vitamin
D, and vitamin B12 that help fight stress and aging. Have some
skim milk every day. It’ll make you happier and the calcium
content is good for your bones, too.
2) Chocolate. Who needs an excuse to eat chocolate? Not me.
Chocolate contains anadamine, a brain chemical that helps
brighten our mood. Scientists believe that other chemicals in
chocolate cause anadamide to stay longer in the brain, thus
enhancing its positive effect. The sugar in chocolate also
boosts our levels of endorphins, another hormone that makes us
happy. Don’t eat too much, though.
3) Rice, bread, noodles or pasta. Here’s our favorite comfort
food – carbohydrates. Don’t believe all those low-carb diets;
they can actually make you crabby and gloomy. Eating
carbohydrates can increase our serotonin levels, which has a
calming effect. But to prevent sudden jumps in your blood sugar,
choose healthier carbohydrates like brown rice, wheat bread, and
vegetables. These good carbos are digested more slowly and make
you fuller and possibly happier for a longer time.
4) Oily fish like salmon, mackerel, sardines. Oily fishes are
loaded with omega-3 fatty acids, which can lift our mood. A
study in Finland shows that people who eat more fish are less
likely to be depressed. High doses of omega-3 may even be used
to treat clinical depression. Most fish are also packed with
vitamin B6 and B12, which are involved in the production of
serotonin. As an alternative, you can try omega-3 supplements.
Foods rich in omega-3 will not only make you happier, they’re
good for the heart and brain, too.
5) Bananas. Bananas contain tryptophan, a type of protein that
the body converts into serotonin. And we know that serotonin is
a hormone that makes us cheerful. Bananas contain carbohydrates
as well to boost our energy. Its high potassium content also
prevents cramps and it’s good for exercising individuals.
Experts believe that bananas are one of the world’s healthiest
fruits. So take two bananas a day to keep the doctor away.
6) Broccoli. Broccoli is another amazing food that is full of
vitamin Bs, the vitamin that helps fight stress. Studies show
that folate or folic acid in broccoli can improve our
temperament. Aside from lifting our spirits, broccoli is a
potent anticancer food, proven in laboratory studies to inhibit
cancer cells.
7) Spinach. Popeye’s favorite food! If you want to be so full of
zest like Popeye, it pays to eat your spinach. Like broccoli,
spinach is packed with folic acid, an important B vitamin for
making serotonin, the body’s feel-good chemical. It’s about time
we taught our kids about this incredible vegetable. Eat a cup of
cooked spinach to obtain approximately 250 micrograms of folic
acid. This amount is enough to make you feel like Popeye, full
of vigor to face the day.
8) Blueberries. Blueberries are abundant in antioxidants and
vitamin C, which are known stress-busters. Antioxidants help
remove toxins (called free radicals) that circulate in our body.
These free radicals damage our organs and cause us to age
faster, that’s why we need to remove them. Blueberries are also
loaded with fiber, which is good for digestion. Some studies
show that blueberries and strawberries may prevent cancer by
removing these destructive free radicals.
9) Beans and soybeans. Beans are packed with soluble fiber,
folic acid, and omega-3 fats, the three ingredients known to
improve our mood. Beans are also excellent sources of iron and
calcium, which can increase our red blood cells, and are good
for the bones. Moreover, soy contains genistein, a weak
estrogen-like substance, which may prevent prostate and breast
cancer. If you like soy milk and taho, they’re good for you,
too.
10) Nuts. Nuts are nutritional powerfoods, rich in protein,
minerals (especially selenium), and omega-3 fats. Nuts also
contain vitamin E, an antioxidant to fight stress. Locally, we
have nilagang mani (boiled peanuts) and cashew nuts. Studies
show that Brazil nuts are the number one source of the mineral
selenium. Seafood is another good source of selenium. Aside from
lifting our mood, nuts are considered as “brain food” because of
their high content of omega-3 fats. Omega-3 helps improve the
blood flow in our brain. (Students, take note.) Take an ounce of
nuts every day. Don’t eat too much of them though, because nuts
are salty and high in uric acid, which can be bad for those with
high blood pressure and gout.
11) Coffee. A study from Brazil shows that people who drink
coffee with milk every day are less likely to suffer from
depression. Caffeine is probably the world’s most popular
mood-enhancing drug. But it has its pros and cons. Coffee boosts
your energy levels, makes you feel more alert, and can improve
your memory. A single cup of coffee with milk in the morning can
jumpstart your day. However, too much coffee can also wreck your
disposition, cause heart palpitation and anxiety, and make it
difficult for you to sleep. A cup or two a day is okay. Small
doses of caffeine can improve your mood but too much coffee can
be bad for your health.
Finally, any food you crave can be considered your own personal
comfort food. Eating anything delicious stimulates the
production of endorphins, making us happy. Endorphins can reduce
pain sensation, too, and is like the brain’s natural painkiller.
Just remember to take these foods in moderation. Don’t eat too
much or you’ll gain weight. Good luck!
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