FOOD SPECIAL.................Top Vegetarian 10 Foods for a Better Mood

Top Vegetarian 10 Foods for a Better Mood

The food we eat can be an excellent source of vitamins, nutrients, and antioxidants. Growing research supports that the quality of our food is not only important to our physical health but also

Try these top  "brain-healthy" foods:

1. Leafy greens. Leafy greens like kale and bok choy contain folate, calcium, magnesium, and vitamin K. Folate has been used as a supplement to improve depression. Leafy greens also contain compounds that help the liver process toxins better.

2. Walnuts, Almonds, Hazelnuts. Nuts are a good source of Vitamin E. You can have them raw or unsalted. One study found that a Mediterranean diet supplemented with 30 grams of mixed nuts (walnuts, almonds, hazelnuts) daily led to less depression.

3. Blueberries and other berries. Berries, especially blueberries, have been found to protect the brain. In one study, eating two servings of blueberries a week was linked to a reduction in the risk of Alzheimer's disease by 35%.

4. Lentils, chickpeas, beans. Legumes like lentils and chickpeas contain high levels of folate and zinc, both of which have been used as effective supplements for treating depression. Beans like black eyed peas also contain high levels of folate.

Getting enough zinc is particularly important for vegetarians and vegans since the absorption of zinc can be reduced by 50 percent from phytates, which are found in plants.

5.  Dark Chocolate, raw cacao powder or nibs. Dark chocolate and raw cacao (powder from unroasted cocoa beans) contains cocoa polyphenols, a type of antioxidant found in plants, has been found to improve calmness and contentedness in a study where people received dark chocolate drink mix. Raw cacao nibs and powder do not contain added sugars and can be used in smoothies. Cocoa and raw cacao powder can contain toxic heavy metals, depending on the brand, so check with sites like Consumer Labs.

6. Pumpkin seeds. A quarter cup of pumpkin seeds contains almost half the daily recommended dose for magnesium, an essential mineral to protect you from depression and anxiety. Pumpkin seeds also contain zinc, plant-based omega-3 fatty acids, and tryptophan, which help promotes sleep.

7.  Fermented Foods and Probiotics. Scientific research is shedding light on the important link between the bacteria in the gut (your so-called "second brain") and your mood. Fermented foods like kimchi and sauerkraut contain probiotics and have been found to reduce social anxiety. Fermented foods and probiotics can also help with depression and anxiety. Mice who were on probiotics behaved like they had taken Prozac. Probiotic powder supplements have also been shown to reduce negative thoughts during sad moods.

8.. Turmeric. The active ingredient in turmeric is curcumin, an anti-inflammatory compound that has been found to help antidepressants be more effective in treating depression depression. You can drink it in tea or add it to your everyday dishes like chili or pasta sauce.

              FROM DR.M.WEI’S ARTICLE IN HUFFINGTON POST