Today's focus is on healthy food choices for mental clarity, and sustained energy.
Fat is vital to every cell in our bodies, it makes up the
phospholipid bilayer which surrounds and protects all of our cells. Fat is also essential
for the absorption of fat soluble vitamins.
Some healthy sources include:
Coconut oil which is anti-viral, anti-bacterial and
anti-fungal. It is made of medium chain fatty acids, which can be used quickly
for energy, and are rarely stored as fat.
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Organic Butter has short, and medium chain, saturated,
monounsaturated and polyunsaturated fatty acids. Butter contains fat-soluble
vitamins A,D and E.
Ghee is well-tolerated because the milk solids are removed. Ghee
does not have to be refrigerated because it has so many antioxidants and no
milk solids.
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Olive oil is high in monounsaturated fat. MUFAs, can help
lower your cholesterol. Consuming four tablespoons daily can lower the risk of
having a heart attack, suffering a stroke or dying of heart disease, according
to the New England Journal of Medicine. Olive oil is full of polyphenols, an
antioxidant that can help protect your cells from damage.
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These delicious whole foods are both good sources of healthy
fats and proteins, nuts, cheese, seeds, fish and eggs.
Protein is another vital component for good mental health.
It is converted to amino acids, the building block of our cells, including our
brain cells. There are 20 amino acids, nine of which are essential amino acids.
A complete protein is comprised of the nine essential amino acids that the body
cannot make on its own.
Eating protein is also a great way to stabilize your blood
sugar. This will help to keep your energy levels even throughout the day.
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Animal protein
sources are complete proteins this includes meat, cheese, yogurt, eggs, and seafood.
Plant sources include quinoa, soy, hemp seeds, and chia
seeds.
Carbohydrates have gotten a lot of bad press lately. They are
not bad, they’re an important part of a healthy diet. However the thing to
remember is that you need complex carbohydrates, they break down slowly. If you
add some fat like butter or olive oil and some protein, it will slow down the
digestion even more. You need to avoid simple carbohydrates, like sugar, and
products made from refined wheat or rice.
When you focus on complex carbohydrates you can include grains like
barley, and brown rice. Eat lots of vegetables and don’t forget about beans
and legumes, which are also another form of protein.
In addition to having a well-balanced diet, there are a
couple of nutrients that have a direct impact on you mental health. These are:
Foods that increase serotonin levels. L-tryptophan is a
precursor for serotonin. It is found in milk, meat and eggs. L-tryptophan has a
natural relaxing effect, think Thanksgiving! It can also be taken as a
supplement.
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Tyrosine is an amino acid that is converted to dopamine and
norepinephrine. It increases both energy and mental focus. Tyrosine is
found in soy, poultry, fish, nuts, dairy products, seeds, bananas, and avocados.
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