A handful of essential minerals and nutrients are necessary for mood regulation: folate, iron, selenium, and omega-3s. Folate, a member of the vitamin B family, is abundant in lentils, orange juice, spinach, asparagus, avocados, and fresh fruits and vegetables in general. Studies show that victims of depression often have low levels of folate, and it is recommended to consume 400 micrograms (mcg) per day.
Iron, commonly deficient in women, is another necessary component of a healthy mood. Vitamin C helps significantly with the absorption of iron in the body, and leafy greens, red meat, and legumes are all foods rich in iron content.
Selenium is a vital mineral that has been somewhat overlooked until more recently. In adequate amounts, it makes you feel more alert, less anxious, and more cheerful and confident overall. It also doubles as an antioxidant, protecting against cancer, cataracts, heart problems, and arthritis. The most powerful source of selenium is beef; also found in seafood, poultry, mushrooms, sea vegetables, and whole wheat. However, beware of over-consuming selenium, as too much can have toxic effects. No more than 400 to 450 mcg per day is recommended, and avoid taking supplements for selenium.
Lastly, but certainly not least, be sure to get a fair share of omega-3s in your diet. This fatty acid is absolutely crucial for proper brain function, as stated by Artemis P. Simopoulos, M.D., “Your brain is composed primarily of fat, including the neurons, the cells that transmit electrical messages; if you don’t eat enough of the right types of fats, you are depriving your brain of a critical nutrient and risk falling prey to depression and other mental disorders.” Most Americans consume too much omega-6 fatty acids and not enough omega-3s; a precise balance of the two is necessary. Fish, flaxseed, walnuts, and leafy greens are all great sources of omega-3s.
Just as much as vital nutrients are needed for healthy mood regulation, lifestyle plays a critical role as well. Do not discount the importance of exercise; it triggers the release of mood-boosting hormones, as well as reduces anxiety, anger, and other negative emotions. Exercise also drastically improves the quality of your sleep, as insomnia is both a symptom and cause of depression. Studies show that exercising regularly may be as effective as antidepressants in some cases.
In the bigger picture, shouldn’t happiness be the goal? There are so many things that contribute to or take away from your personal wellbeing; think about your life on a day to day basis. There are certain consistencies that keep you grounded and stable—physical activity, meditation/alone time, time spent with loved ones, rest, nourishing food, creative and artistic hobbies, working to serve your higher purpose, doing nice things for others. Conversely, there are parts of everyone’s life that remove us from a state of presence and contentment—partying, drugs, materialism, excess, drama. Although sometimes these things may provide us with a temporary (albeit false) sense of happiness, such inconsistencies are unsustainable ways of being and ultimately remove us from reality. Baron Baptiste says, “For many of us our lives are so filled with intensity that we often miss out on the quiet that affords us a kind of full presence. Much of our lives may have been lived on a roller coaster of drama and crisis. It may have felt awful, but it was certainly never dull. As we get healthier, life can begin to feel a bit normal without all the drama to liven things up…we soon see that the simple days, in fact, add up to a very rich life.” Stay grounded, stay happy.
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