Eating for Happiness
What you eat can impact your mental health. The Eating for Happiness plan focuses on incorporating foods with feel-good nutrients including magnesium, vitamin B6, iron, fibre, and omega-3 fatty acids.
This delicious meal plan was created with the following key nutrients in mind:
Magnesium & Vitamin B6
Research shows magnesium plays a role in migraines, depression, chronic pain, and anxiety. This meal plan provides over 350 milligrams per day of magnesium from spinach, cashews, salmon, and avocado. Vitamin B6 is effective when combined with magnesium in adults with severe stress. Women who consume more vitamin B6 are less likely to experience anxiety. Vitamin B6 comes from many foods on this plan including poultry, nuts, and onion.
Iron deficiency can contribute to depression because of its relationship with dopamine. Dopamine is one of the neurotransmitters in the brain that helps regulate mood. This plan contains iron-rich foods like chicken, turkey, quinoa, lentils, and peas. These iron sources are paired with foods that have vitamin C to enhance iron absorption.
Getting adequate daily dietary fibre is associated with lower odds of depression as it improves intestinal microbiota imbalance. Fibre helps optimize blood sugar levels and feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety. This plan provides up to 30 grams of fibre daily from lentils, fruits, vegetables, nuts, and seeds.
Omega-3 fatty acids have a beneficial effect on depressive symptoms. Fatty fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function. This program incorporates omega-3 fats from salmon, walnuts, and flaxseeds.