Crunch, crunch, crunch...
...is that the sound of a pizza crust?
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When times are tough, us Brits head for the burger bar. Or we grab a pizza takeout. We also turn to comfort food as we gobble chocolate and crisps, and guzzle sugary soft drinks, figures have revealed. The top 10 most popular credit crunch foods read like a dieter’s nightmare, including fast foods, sweets and an array of guilty pleasures.
Yet, what our bodies really need in stressful times is healthy, nutritious food that will boost our
mood and fuel us for living and moving. Cheap and easy as they are, takeouts will do little to lift the gloom – they’ll just make you feel guilty. And, being generally high in calories and saturated fats, they could undo all your good work at the gym.
In an effort to inspire you to eat healthy, nutritious food, and with the help of our clever nutrition people, we have highlighted some fabulously affordable super-foods with awesome mood-boosting benefits. Here’s to a healthier, happier you!
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Bring out the broccoli
Cheap and cheerful, broccoli is not only packed with B vitamins, it also has the added benefit of containing folate (folic acid), which is also part of the B vitamin family. And since low levels of folate have been linked to depression in many studies, it stands to reason that if you keep your folate levels up, you’re less likely to be down in the dumps.
The white stuff
Milk contains tryptophan, an amino acid needed by your brain in order to make serotonin. Serotonin is a neurotransmitter nicknamed the brain's ‘Happy Pill’ thanks to its mood-boosting, calming effect. Milk also contains antioxidants that help destroy free radicals associated with stress. Add some low-fat milk to your cereal or simply pour yourself a tall glass of the white stuff.
A whole lot of goodness
There’s a reason why we tuck into carbohydrate-rich ‘comfort food’ when we’re stressed. It’s because they boost serotonin levels (thus have a calming, soothing effect). Complex carbs such as wholegrain bread, rice or pasta will keep you sustained, helping you to stay mellow and preventing energy slumps between meals.
Wish for fish
Oily fish like mackerel and salmon is one of the best sources of Omega-3 essential fatty acids, which helps to prevent the blues. They boost serotonin levels and also enhance your brain's receptiveness to the neurotransmitter. Most types of fish are also replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12.
Turkey is tops
Turkey meat is high in phenylalanine, an amino acid which the brain converts to dopamine, a neurochemical that elevates mood and motivation. The addition of protein to a meal will also help slow the absorption of carbohydrate in the blood. This can help leave you feeling more energetic and content for hours after eating.
Don’t shiver at liver
Far cheaper than most meats, liver is also one of the richest sources of vitamin B6, which you need to convert the phenylalanine from the protein you're eating to mood-enhancing dopamine. If you don't get enough vitamin B6, you'll probably feel low, and stress depletes your levels even further.
Beg for an egg
We’re glad – and so should you be – that eggs aren’t getting the bad press they used to. That’s because they’re no longer thought to contribute to elevated cholesterol levels. Eggs are packed with a range of nutrients including high-quality protein, vitamins and minerals. Low in saturated fat, and at only about 80 calories per medium egg, they’re great if you’re watching your waistline. They are also a great source of mood-boosting B vitamins (B2 and B12), as well as vitamins A and D.
Bravo to Brazil nuts
Brazil nuts are an excellent source of the mineral selenium, which helps maintain your mood and keeps the blues at bay. Although scientists haven't figured out exactly how, it seems that selenium is essential for maintaining a happy mood - it's so important that when the body's stock is being run down, the brain is the last organ to give up its stash.
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