Appendix D
List Of Healthy Foods & Benefits
Here is the list of vitamins and minerals that play a role in helping you create a more positive mood along with other amazing benefits. Like a healthy body.
Ø Vitamin B1 Thiamine This vitamin may help with brain health, which in turn may reduce anxiety attacks and depression. It boosts the immune system and helps with digestion and metabolism. It also helps convert foods into energy (fuel for the body).
Best food sources are: Oats, brown rice, whole wheat breads and pastas, acorn squash, sunflower seeds, sesame seeds, flax seeds, corn, pecans, Brazil nuts, hazelnuts, beans, peas, lentils, asparagus, tofu and fish.
Ø Vitamin B3 Niacin Niacin may help to regulate digestion and boost brain function. It is good for the skin, reduces symptoms of arthritis, helps reduce the risk of heart disease and diabetes, and is good for the nervous system. Best food sources are: Brown and wild rice, quinoa, whole wheat, potatoes, corn, peanuts, avocados, mushrooms, green peas, eggs, tuna, salmon, turkey and chicken.
Ø Vitamin B6 Pyridoxine Vitamin B6 may help create natural antidepressants like norepinephrine and dopamine, which in turn will help reduce depression, reduce the risk of Alzheimer’s, promote brain health, and may help with PMS. Best food sources are: Carrots, spinach, sweet potato, green peas, bananas, oranges, muesli, acorn squash, chick peas, quinoa, corn, brussels sprouts, sunflower seeds, chestnuts, hazelnuts, pistachio nuts, sesame seeds (tahini), tuna, salmon, turkey and chicken.
Ø Vitamin B9 Folic Acid Folic Acid is well known for its role in preventing birth defects, but is also being studied for its ability to prevent depression. One study found that people suffering from depression had much lower levels of folic acid in their blood. It also helps the body maintain and produce new cells.
Best food sources are: Broccoli, brussels sprouts, beets, cauliflower, lettuce, asparagus, edamame, lentils, spinach, turnip greens, collard greens, bok choy, okra, parsnips, kimchi, mung beans, corn, leeks, cabbage, pumpkin, zucchini, celery, potatoes, kohlrabi, beans, peas, lentils, oranges, lemons, grapefruit, papaya, mango, bananas, avocado, nuts and seeds.
Ø Vitamin B12 Cobalamin This one may help increase energy and help aid in relief of irritability.
Best food sources are: Fortified plant milks such as soy, coconut, almond or rice, seaweed, mushrooms, nutritional yeast, tempeh, milk, eggs, salmon, tuna and clams.
Ø Vitamin C Vitamin C may help to lower anxiety levels, alleviate stress and elevate mood. It helps in wound healing, maintenance of bones, teeth and cartilage, boosting the immune system and, of course, helps in the prevention of disease.
Best food sources are: Broccoli, brussels sprouts, cabbage, cauliflower, red and green pepper, spinach, turnip, leafy greens, papaya, strawberries, pineapple, oranges, kiwi, cantaloupe, tomatoes, potatoes, apples, watermelon, lychee, cherry, mango, and many more.
Ø Vitamin E Vitamin E aids brain cells in getting oxygen, helps protect cells from damage caused by free radicals, prevents inflammation, promotes eye health, supports immune system health and helps in the prevention of heart disease. Best food sources are: Broccoli, spinach, turnip greens, butternut squash, red pepper, mustard greens, sunflower seeds, peanuts, almonds, hazelnuts, pine nuts, Brazil nuts, avocado, mango, kiwifruit, soybean oil, corn oil, safflower oil, sunflower oil and salmon
Ø Vitamin D
Vitamin D, as with vitamin B, has several forms, the most important of which is D3. It reduces depression, helps regulate moods, improves sleep quality, helps regulate calcium and phosphate in the body which are needed for bone, teeth and muscle health, and skin cell growth and repair. Best food sources are: Mushrooms, tuna, salmon, egg yolks, cheese, fortified rice, soya and almond milk. And as I mentioned in Chapter 8, good old-fashioned sunshine gives us D3.
Ø Calcium
Calcium is a mineral that helps alleviate irritability and tension, regulate mood fluctuation, promote relaxation and, when paired with magnesium, can help with anxiety and panic attacks. Calcium is also good for strong bone health, and aids in the proper function of the heart, muscles and nerves.
Best food sources are:
Kale, okra, spinach, bok choy, figs, broccoli, oranges, soy beans, collard greens, cheese, dairy, almond milk, soy milk, and salmon.
Ø Magnesium This mineral is known to help fight depression, alleviate irritability and nervousness, and also has a calming effect. It provides benefits such as lowered blood pressure, prevention of migraines, helping with inflammation, relieving insomnia, protecting the heart, improving digestion, protecting against diabetes and supporting bone health.
Best food sources are: Spinach, swiss chard, kale, acorn squash, okra, corn, potatoes, artichokes, avocados, bananas, papayas, grapefruit, blackberries, kiwifruit, raspberries, cantaloupes, brown rice, black beans, edamame, lima beans, cashews, almonds, soy, peas and dark chocolate
Ø Zinc Zinc can create mental alertness by eliminating feelings of foggy thinking and memory, can help with symptoms of ADHD, helps promote a healthy immune system and wound healing, and has even been known to help alleviate diarrhea.
Best food sources are: Beans, chickpeas, lentils, quinoa, oats, rice, wheat, tofu, peanuts, pine nuts, cashew, walnuts, chia seeds, flax seeds, pumpkin seeds, sesame seeds, hemp seeds, potatoes, squash, kale, green beans, eggs, dairy meat and even dark chocolate.
Ø Omega 3
Omega 3 promotes brain health which can help fight depression and anxiety, and improve mental disorders. It also helps with mild memory loss, helps fight inflammation, improves eye health, reduces symptoms of ADHD, and is good for your skin. It may also improve sleep, bone and joint health, and may help prevent cancer.
Best food sources are:
Flax seed, chia seeds, hemp seed, walnuts, brussels sprouts, seaweed and algae, edamame, kidney beans, soya beans, fish and seafood.
Ø Tryptophan amino acid This helps the body make melatonin and serotonin, which aids in getting a better quality of sleep, better pain management, and may also help in reducing anxiety and depression.
Best food sources are: Turkey, pumpkin seeds, sesame seeds, peanuts, chocolate, tofu, soya, fish, eggs, and chicken.
Ø Tyrosine amino acid Tyrosine helps increase the rate at which the brain neurons make the antidepressant norepinephrine and dopamine. It’s also good for helping to regulate mood, improve focus and alertness, and may speed up the metabolism, which helps with weight loss.
Best food sources are:
Pumpkin seeds, sesame seeds, soy products, lima beans, fava beans, soya beans, snow peas, raspberries, almonds, peanuts, avocados, bananas, turkey, chicken, fish, and dairy.
Phenylalanine amino acid
This one assists in the brain’s release of the natural anti-depressants, norepinephrine and dopamine. It also helps with Parkinson’s disease, ADHD (Attention Deficit-Hyperactivity Disorder), rheumatoid arthritis, osteoarthritis, chronic pain and depression. Best food sources are: Edamame, tempeh, tofu, soy beans, seaweed, hemp seeds, chia seeds, flax seeds, sesame seeds, pumpkin seeds, peanuts, almonds, pistachio, walnuts, pecans, cashews, macadamia nuts, hazelnuts, Brazil nuts, pine nuts, oats, lentils, chickpeas, kidney beans, black beans, mung beans, lima beans, peas, chicken, fish, eggs and dairy.
I hope you liked the list. This really shows that your serious about taking control of your mind and body. I do believe that if you try and start eating healthier, you’re going to reap the benefits. Great job!!!
