1. Cold Cereal
Ingesting as little as a handful of multi-grain cereal gives the body folic acid. Folic acid is a type of B vitamin which, aside for being known to fight off Alzheimer's and osteoporosis, helps keep depression at bay (WebMD). Plus, the presence of Iron and different Vitamins in whole-grain cereals "gets your metabolism humming" (Danziger, 2010), preventing you from experiencing bodily problems throughout the day. According to a study from the University of Massachusetts Medical School in Worcester, people who skipped breakfast even as less as once every three months were 34% more likely to be obese than those who didn't. Just imagine what happens to people who don't eat breakfast at all. So instead of skipping breakfast, make time to discover your favorite brand of whole-grain cereal and eat up.2. Fish
It is a well-known fact how some types of fish are rich in omega-3 fatty acids. Researchers for the University of Pittsburgh conducted an experiment which further supported the Omega-3 Fatty Acids enhance areas of the brain that affects a person's disposition. Omega-3's also lower the risk of heart disease. Certain fish also contain the mood-booster Vitamin B12, which also wards off depression by stimulating the brain's production of serotonin. Serotonin is a hormone found in brain that helps you relax. Danziger advices to "Aim to eat 2 servings of low-mercury fish, like catfish, cod, crab, flounder and halibut, weekly for more smiles!". She also offers good news to the weight-conscious and body-builder, "Wild salmon, trout herring and other cold-water fish are filled with Vitamin D, which helps curb appetite. Research also shows that eating fish regularly improves insulin insensitivity, which helps build muscle and decrease body fat."
3. Egg Yolks
Make your day literally sunnier by adding egg yolks into your diet. One egg yolk has about 300 micrograms of choline, a nutrient that helps regulate the brain, nervous system and cardiovascular system (HealthDiaries). A deficiency in choline causes one to feel anxious. Contrary to popular belief about its unhealthiness, yolks carry a slew of multivitamins, including Vitamins A and D, as well as folate/folic acid (see "1. Cold Cereal" above) and calcium.
Watch out for a feature article on eggs in the days to come!
4. Chocolate
More good news for chocolate lover like us! A weekly consumption of a few ounces of dark chocolate lowers risks of heart diseases by 26% for men and 33% for women, reports The Journal of Nutrition. Plus, disease-fighting antioxidants present in cocoa, the main ingredient found in dark chocolate, is nearly twice that of in red wine and thrice the amount found in green tea, says Blaine Friedlander Jr. of Cornell University in his article. Also, according to the results of a survey by the British Journal of Psychiatry, depressed people who reported chocolate cravings (about 50% of respondents) felt soothed after indulging on the treat. However, munching on too much chocolate at once will send you into a sugar coma, so Danziger suggests having "just 1 ounce, and savor every bite!"
5. Fruits & Veggies
Of course what list would be complete without your daily dose of Fruits & Vegetables? The recommended daily intake of 2 cups of fruits and 2.5 cups of veggies a day helps reduce calorie intake by at least 20% aside from strengthening immunity. Shades in fruits and vegetables have a bearing to their nutritional value- the darker and more colorful, the better. For instance, lutein in greens protects the eyes while lycopene in red tomatoes protects the heart. People who ate more fruits and vegetables had a general sense of well-being and were less inclined to feel depression, reports the University College of London.
Based on the article written by Lucy Danziger for Yahoo!
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