A link between food and mood can be traced to neurotransmitter activity

[Guest guest]

A link between food and mood can be traced to

" neurotransmitter " activity

JoAnn Guest

Apr 21, 2005 21:17 PDT

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*Complex* carbohydrates, organic vegetables, whole grains,

beans,legumes and raw nuts are a " timed-release " form of sugar

(glucose) neither requiring a large " release " of insulin nor forcing

the brain to compete with other organs for sufficient energy and

oxygen.

 

A link between food and mood can be traced to neurotransmitter

activity in the brain. Complex carbohydrates as well as certain food

components such as folate (folic acid), magnesium, niacin, omega-3 fatty

acids, selenium, and tryptophan may decrease symptoms of depression.

 

Consuming foods that are high in tryptophan along with foods high in

complex carbohydrates will help enhance the proper absorption of

typtophan more effectively.

 

Carboydrates may also " boost " serotonin activity in the brain.

Foods that are often referred to as " comfort foods " tend to be high in

*complex* carbohydrates.

 

Leading Food Sources of complex carbohydrates: Broccoli, Rice, brown,

organic Potatoes, Blueberries, Blackberries, organic grains, Squash,

winter

 

Foods to Avoid

 

Coffee

Chocolate

Alcohol

Refined Sugar

Highly acidic foods, such as tomatoes and eggplant which are injurious

to spleen

processed dairy,

processed/smoked/cured meats,

hydrogenated and partially hydrogenated oils,

and white flour.

 

Refined, white flour, sugar products, and processed foods starve the

body of B vitamins. This weakens the body and promotes feelings of

anxiety.

 

Salt

 

Salt depletes adrenal glands, and causes emotional instability. Use sea

salt rather than sodium. Avoid junk foods high in salt such as bacon,

ham, pickles, sausage, etc.

 

Coffee and other caffeinated beverages: If you are currently addicted to

coffee, drink black tea; it has less than a third of the caffeine of

coffee, and none of the harmful oils.

 

Fried foods and foods rich in fat are immune-depressing, especially

when stress is present as well.

 

Reduce animal foods.

High-protein foods elevate brain levels of " norepinephrine " which is

associated with higher levels of anxiety and stress.

Consumption of caffeine in coffee, fizzy drinks and chocolate

interferes with *mineral absorption " and may therefore 'trigger' the

*onset* of depression.

 

Whole grains promote the " production " of the brain neurotransmitter

serotonin, which increases your sense of well-being.

*caffeine* causes 'extreme' “mood swings”.

alcohol can also have a severe " depressant " effect.

 

--

Green leafy vegetables

Eat More Vegetables

 

Your brain's production of Serotonin, is sensitive to your diet. Eating

more vegetables, can increase your brain's Serotonin production. This

increase is due to improved " absorption " of the amino acid L-Tryptophan.

 

(Vegetables contain the natural, safe, form of L Tryptophan.)

 

Meats contain natural L-Tryptophan also, but when you eat meat, the

L-Tryptophan has to *compete* with so many other amino acids for

" absorption " that the L-Tryptophan loses out. The net result is that

you get better absorption of L-Tryptophan when you eat vegetables.

 

---

Because folic acid is often deficient in people who are depressed,

getting more of this vitamin through foods may help. The vitamin

appears to have the ability to reduce the high levels of " homocysteine "

associated with depression.

 

Spinach (organic if at all possible) - rich in folic acid content

(may be eaten either fresh or frozen

(in salads,lightly cooked or steamed)

 

Other Leading Food Sources of folic acid:

Asparagus, Beets (beetroot), Spinach, Avocadoes, Brussels sprouts, Bok

choy, Cabbage, Savoy, Beans, dried, Chick-peas, non-gmo Soybeans,

Lentils, Oranges, Peas, fresh, Turkey and Broccoli

 

Beets. Richer than spinach in iron and other minerals. The greens

are helpful in the " elimination " of irritating " drug poisons " . Beets are

one of the best foods to relieve constipation and they are also good for

obesity.

---

 

Certain varieties of FAVA bean (broadbean) possess remarkably high

levels of " natural " L-dopa, which has been used successfully in

bi-polar therapy. The L-dopa in broadbeans quell cravings for

" addictive " drugs

 

The lowly *black* bean contains countless healing substances, including

many benefits found in pharmaceutical drugs.

 

Here are only a few of the BENEFITS OF BLACK BEANS:

 

Supports the immune system.

*contains apigenin, which protects against toxins in foods

*Beta-sitosterol, an antiviral plant sterol inhibits inflammatory

prostagladins.

*GABA fights stress.

*Stigmasterol, a plant sterol, helps protect the liver.

 

*Tryptophan, an amino acid that produces the “happy” neurotransmitter

serotonin, relieves anxiety and helps you sleep.

(Editorial advisor James A. Duke, botanical database for the US Dept. pf

Agriculture:

 

www.tasteforlife.com/feature.magicbeans.tfl)

 

James Duke in his plant dispensery lists 529 active chemicals in the

fava bean.

---

Magnesium is a mineral that eases symptoms of depression by

acting as a " muscle relaxant " .

 

Leading Food Sources of magnesium:

Spinach, Green beans, Pumpkin seeds, Oysters, Brazil

nuts, Amaranth, Buckwheat, Avocados,Purslane, Quinoa, Almonds and

Barley

 

Pumpkin. Extremely high in beta carotene, the antioxidant reputed to

help ward off numerous health problems, including heart attacks,

cancer, cataracts. Contains minimal amounts of " natural " *tryptophan*.

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Whole grains promote the production of the brain neurotransmitter

" serotonin " , which increases your sense of well-being.

 

Oats. Can depress cholesterol 10 percent or more, depending on

individual responses. Oats help stabilize blood sugar, have

estrogenic and antioxidant activity.

They also contain " psychoactive " compounds that may combat nicotine

cravings and have " anti-depressant " powers.

 

Oats are extremely important for the nervous system. Unprocessed

oatmeal may be used as a porridge for breakfast combined with organic

raisins and banana as sweetening agents. Simmer raisins in pure water

for a few minutes to make a sweet nectar, bring the water to a boil and

cook desired amount of oats.

Serve with sliced bananas, goat's milk, non-gmo soymilk,rice milk or

almond milk.

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Hazelnuts are a valuable healing food for the " nerves " , most effective

when freshly ground. Raw Honey " dissolved " in warm goats milk also has a

calming effect on the nerves.

Raw unheated Honey has strong antibiotic properties. Has sleep-

inducing, sedative and tranquilizing properties. Use sparingly as it

is high in sugar content.

 

Ginger root. Used to treat nervous diseases. Ginger is a proven remedy

that matches or surpasses drugs such as Dramamine.

Helps thwart and prevent migraine headaches. Also, has anti-depressant

and strong antioxidant activity.

 

Extra Virgin Olive oil.

Lowers bad LDL cholesterol without lowering good HDL cholesterol.

 

Helps keep bad cholesterol from being converted to a toxic or " oxidized "

form. Thus, helps protect arteries from plaque. Reduces blood pressure,

helps regulate blood sugar. Has potent " antioxidant " activity.

Best oil for kitchen cooking and salads.

 

Avocado. Benefits circulation, lowers cholesterol, dilates blood

vessels. It's main fat, monounsaturated oleic acid (also

concentrated in olive oil), acts as an antioxidant to block artery-

destroying toxicity of bad-type-LDL cholesterol.

 

One of the richest sources of glutathione, a powerful antioxidant shown

to block thirty different carcinogens and to block proliferation of the

AIDS virus in test tube experiments.

 

Organic Yogurt. An ancient wonder food, strongly antibacterial and

anti-cancer. A cup or two of yogurt a day boosts immune functioning

by stimulating production of gamma interferon. Also spurs activity

of natural killer cells that attack viruses and tumors. A daily cup

of yogurt reduced colds and other upper respiratory infections in

humans.

A daily cup of organic yogurt with acidophilus cultures prevents

vaginitis (yeast infections) in women. Helps fight bone problems, such

as osteoporosis, because of high available calcium content.

 

Acidophilus yogurt cultures neutralize cancer-causing agents in the

intestinal tract. Plain old yogurt with L bulgaricus and S. thermophilus

 

cultures, both live and dead, blocked lung cancers in animals.

Yogurt with live cultures is safe for people with lactose

intolerance.

 

Non-gmo Lecithin. Protects the nerves. Improves memory. May help

thyroid and adrenal hypertension. Protects cells against damage by

oxidation. Emulsifies fat in the blood.

 

Norwegian kelp

Besides the numerous minerals and vitamins A, B-complex, C, E, D and K,

which it contains, Norwegian kelp is abundantly rich in 20 different

amino acids.

 

Some of these are essential: lysine, leucine, isoleucine, methionine,

phenylalanine, threonine, valine and " tryptophan " .

 

 

Medicinal Properties of Alfalfa

 

Alfalfa has been reported to be a tonic, nutritive (calcium and other

minerals) Because the taproot of alfalfa penetrates beneath the soil to

a depth of 65 feet or more, it is

reported to " absorb " minerals from the subsoil which are inaccessible to

plants having more shallow roots.

 

The root of the alfalfa plant grows 10 times as fast

as the stem during the first three weeks of its life. The depth of the

root is attested to by a former Kansas State Secretary for the

Department of Agriculture.

 

Alfalfa leaves are extremely rich in calcium...this accounts for the

claims of herbalists and doctors concerning the benefits of using

alfalfa for repairing tooth damage. Calcium is necessary for proper

muscle function--That includes the heart muscle as well.

 

The protein content in alfalfa is quite high; in fact, pound for pound

it outranks beef, milk, and eggs.

 

It not only does that but it is free of non-toxic, mucus-forming

elements which promote healing of the body rather than the abject

degeneration of the human system.

We have often heard that there is no vegetable source of Vitamin D. The

sun, of course, is our favorite source.

But did you know that alfalfa contains 4740 International Units of

Vitamin D per pound?

 

Now for the percentages of the " essential amino acids " found in alfalfa:

 

 

Argenine: 0.8%

 

Methionine: 0.1%

 

Cystine: 0.4%

 

Phenylalanine: 0.8%

 

Histidine: 0.3%

 

Threonine: 0.7%

 

Isoleucene: 0.9%

 

" Tryptophan " : 0.3%

 

Leucine: 1.3%

 

Tryosine: 0.6%

 

Lysine: 1.1%

 

Valine: 0.8%

 

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Vitamin B12:

general mental deterioration; psychotic behaviour, depression, loss

of memory and paranoia.

 

Vitamin B12 can be found in organic raisins, miso,

organic blackstrap molasses,and brewer's yeast.

 

 

Niacin

Based on niacin's well-recognized role in promoting sound nerve cell

function, some experts recommend this B vitamin for relieving

depression as well as feelings of anxiety and panic.

 

Most " B-vitamin complexes " contain niacin in sufficient amounts for

this purpose; they also offer the mood-enhancing benefits of other B

vitamins.

 

Leading Food Sources of niacin:

Rice, brown, free range Chicken,figs

Pomegranates, Free range Lamb, Bulgur, free range Turkey

 

Biotin: severe lethargy, depression and constant sleeping.

Biotin can be found in organic eggs and amish chicken.

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Nuts.

A key food among Seventh-Day Adventists, known for their low rates of

heart disease.

Walnuts and almonds help reduce cholesterol, contain high

concentrations of antioxidant " oleic acid " and " mono-unsaturated " fat,

similar to that in olive oil, known to protect arteries from damage.

 

Nuts generally are high in antioxidant vitamin E, shown to protect

against chest pain and artery damage. Brazil nuts are extremely rich

in selenium, an antioxidant.

 

Walnuts contain ellagic acid, an antioxidant and cancer-

fighter, and are also high in omega-3 type oil.

 

Nuts are good regulators of insulin and blood sugar, preventing

steep rises, making them good foods for those with glucose

intolerance and diabetes. Peanuts also are estrogenic.

 

Nuts have been found lacking in the diets of those who later develop

Parkinson's disease.

--

Feed Your Brain -

 

Evening primrose (Oenothera biennis). Evening primrose oil (EPO)

improved 55 percent of those who took the equivalent of two teaspoons a

day for several months.

The oil contains traces of the amino acid " tryptophan " .

(Ground evening primrose seeds contain even more.)

 

Melvyn Werbach, M.D., assistant clinical professor of psychiatry at the

University of California, Los Angeles, School of Medicine and author of

Nutritional Influences on Illness, suggests taking two grams of

tryptophan.

Unfortunately, you can't get a tryptophan supplement because the Food

and Drug Administraion banned it some years ago after a batch turned out

to be contaminated. While you can still get tryptophan in evening

primrose seeds, it would take nearly a quarter-pound of seeds to provide

two grams of tryptophan.

 

As far as I'm concerned, every little bit helps. I think taking a

couple of teaspoons of EPO a day or including ground seeds in your

baked goods might be helpful

 

http://www.mothernature.com/Library/bookshelf/Books/41/90.cfm

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I've always liked this letter:

 

" Please, please, please!!! I know how busy you must be, Dr. Duke, but I

hope I'm not being too presumptuous asking for the recipe for those

 

Lean Mean Bran Muffins that you mentioned in USA Today. Oh, do I need to

activate my serotonin!!

 

 

A key ingredient in " serotonin " is the amino acid " tryptophan " .

The Food and Drug Administration (FDA) overreacted by banning it from

health food stores. But the FDA can't ban the tryptophan in foods.

 

Lean Mean Bran Muffins

 

They provide plenty of tryptophan to support " serotonin synthesis " in

the brain.

 

 

Evening primrose (Oenothera biennis). If you'd rather not grind evening

primrose seeds into flour as I suggest in my Lean Mean Bran Muffin

recipe, try taking a half-teaspoon of evening primrose oil three times a

day.

The oil contains some tryptophan, but not as much as the flour.

 

 

Lean Mean Bran Muffins

 

After USA Today mentioned my Lean Mean Bran Muffin recipe, I got dozens

of letters asking for it. Little did the letter writers know that I

never make my concoctions--muffins, teas, soups, salads--the same way

twice. I just use a handful of this and a pinch of that, depending on my

mood and what I have on hand. But I know that most people prefer

specific recipes, so I had my good friend, nutritionist Leigh

Broadhurst, Ph.D., put this one together.

 

This recipe requires that you have access to evening primrose plants.

 

Before starting the recipe, collect some evening primrose seeds. Store

them in the refrigerator and just before making the muffins, grind them

in a spice mill or an electric coffee grinder.

 

2 ounces organic bran flakes

 

1/4 cup walnut pieces, sunflower seeds, or both

 

1/4 cup organic raisins or dried cherries

 

2 tablespoons evening primrose seeds, ground

 

1 cup (4.5 ounces) organic whole grain flour

 

2/3 cup (2 ounces) old-fashioned rolled oats

 

1/2 cup (2.5 ounces) stone-ground organic cornmeal

 

1/2 cup raw honey or unrefined natural sugar

 

1 & shy;1 1/2 teaspoons cinnamon, apple pie spice or pumpkin pie spice

 

(optional)

 

2 teaspoons aluminum-free baking powder

 

3/4 teaspoon baking soda

 

1/2 teaspoon sea salt

 

1 apple or pear, chopped

 

1 cup low-fat or nonfat organic buttermilk

 

1 large organic egg

 

3 tablespoons cold-pressed unrefined sesame oil

 

Sesame seeds

 

Preheat the oven to 475°. Place the rack in the center of the oven.

Line a 12-cup muffin pan with paper muffin cups. (For best results, do

not use a nonstick pan without paper liners.)

 

With your hands, crush the bran flakes into uniform small pieces, but

not crumbs. In a small bowl, mix the bran flakes with the walnuts and/or

sunflower seeds, raisins or cherries and evening primrose seeds.

 

Set aside.

 

In a large bowl, stir together the flour, oats, organic cornmeal, sugar,

baking powder, cinnamon or pie spice (if using), baking powder, baking

soda and salt. Add the bran flake mixture and stir together.

 

Place the apples or pears, buttermilk, egg and oil in a food processor

or blender and process until the fruit is coarsely pureed. Fold the

fruit mixture into the flour mixture, stirring gently to combine.

 

Fill the muffin cups to the top and sprinkle the tops with the sesame

seeds (if using). Place the pan in the center of the oven and

immediately reduce the temperature to 375°. Bake for 20 to 25 minutes,

or until the muffins are lightly browned and firm to the touch.

 

Let cool in the pan for a few minutes, then remove the muffins from the

pan and place them on a rack to cool completely. Serve within 24 hours

or store in an airtight container or a bag in the freezer.

 

Notes: Since cereals vary, you can use the label information on the

bran flakes package to convert from weight to volume. Two ounces can be

11/3 to 11/2 cups, depending on the cereal.

 

Sesame oil is available in many health food stores and in Indian

grocery stores.

 

Variation: Substitute 1 banana or 1 cup applesauce or other fruit sauce

for the apple or pear.

 

Makes 12 muffins

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Bulgur is white or red, hard or soft, whole-wheat kernels that have

been boiled, dried slightly scoured, cracked and sifted for sizing.

The result is par-cooked, cracked wheat.

 

Bulgur differs from cracked wheat in that it is pre-cooked.

Arab, Israeli, Egyptian and Roman civilizations record eating dried,

cooked wheat as early as 1,000 B.C. Evidence shows the Chinese ate

this grain food as early as 2,800 B.C.

 

In the store, it can be found near the pasta, rice or hot cereal, or in

a specialty food aisle. Bulgur should be stored in air-tight containers

in a cool, dry

place. It will keep well at room temperature or in the refrigerator

for five to six months. Frozen, it keeps indefinitely.

 

Do not wash or rinse bulgur before cooking. When cooking, avoid lifting

the lid; bulgur needs no stirring.

 

Bulgur can be soaked or cooked to be edible. Use twice the amount of

liquid as bulgur. To soak, add hot liquid to bulgur, stir and let

stand, covered, 30 minutes or overnight (refrigerated).

 

Bulgur continues to swell after cooking if moisture is present. It

more than doubles in volume, so be sure to use a large enough pan.

Experiment with bulgur as a main entrée or side dish with

seasonings, vegetables, garlic, onion, peppers, tomato sauce, raw nuts

or small amounts of fish.

 

Bulgur adds fiber, protein and complex carbohydrate to the diet. A

serving of bulgur equals 1 ounce (3 tablespoons) dry or ½ cup

prepared.

 

 

BULGUR (Mexican)

 

2 tablespoons olive oil or organic butter

1 cup dry bulgur

1 medium onion, chopped

1 cup thinly sliced celery

1/2 red bell pepper, diced

3/4 teaspoon ground cumin

1 teaspoon chili powder

2 1/4 cups organic miso broth or water

Salt and pepper to taste

 

 

Melt butter in skillet on medium heat. Add bulgur and chopped onion;

cook until onion is clear and bulgur is golden. Stir in celery,

diced pepper, cumin and chili powder; cook for 2 minutes.

 

Stir in beef broth and bring to a boil. Reduce heat and simmer for

15 minutes or until all liquid is absorbed. Season with salt and

pepper. Serves 6

 

Nutrient Analysis: One serving provides approximately 135 calories,

6 g protein, 21 g carbohydrates, 5 g dietary fiber, 5 g fat, 10.4 mg

cholesterol, 304 mg potassium, 34 mg calcium and 757 mg sodium.

 

WHEAT-NUT PILAF

 

1 tablespoon extra virgin olive oil

3/4 cup dry bulgur

1 cup organic miso broth or bouillon

2 medium organic carrots, shredded

1/4 cup chopped raw walnuts, pecans, cashews or almonds

 

In a heavy saucepan, heat oil, add bulgur and sauté 5 minutes,

stirring occasionally.

 

Stir in broth, carrots and salt; bring to a boil. Cover; simmer 15

minutes. Remove from heat; let stand covered 5 minutes. Fluff and

stir in nuts just before serving. Serves 4

 

Nutrient Analysis: One serving provides approximately: 221 calories,

5.5 g protein, 31.5 g carbohydrates, 2.5 g dietary fiber, 9 g fat, 0

mg cholesterol, 293 mg potassium and 200 mg sodium.

 

TABOULI

 

1 cup dry bulgur

1 1/2 cups pure water

1 bunch green onions, chopped

1 cucumber, diced

3 organic tomatoes, seeded

1 bunch of parsley

 

Dressing

1/2 cup extra virgin olive or sesame oil

1/2 cup lemon juice

1 teaspoon herbamare or sea salt

 

 

Add bulgur to water and bring to a boil; cover and simmer 15

minutes. Remove from heat; let stand covered 5 minutes. Mix

vegetables with cooked bulgur.

 

Blend oil, lemon juice and salt and combine with bulgur mixture.

Refrigerate at least 2 hours before serving. Serves 7

 

Nutrient Analysis: Each serving provides approximately: 256

calories, 3.5 g protein, 27 g carbohydrates, 3.5 g dietary fiber, 16

g fat, 0 mg cholesterol, 389 mg potassium, 294 mg sodium.

One serving provides:

 

Calories 97

Cholesterol 0 mg

Fat 0.5 g

Iron 0.7 mg

Protein 3.5 g

Selenium 6.0 mcg

Carbohydrates 21.5 g

Dietary Fiber 5.2 g

Folic Acid 7.7 mcg

Potassium 116.0 mg

Sodium 4.8 mg

Zinc 0.6 mg

 

 

Calories from:

Carbohydrates 84%

Fat 3%

Protein 13%

 

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How can you ensure that you're giving your brain the fats it needs

for optimal functioning?

One option is to eat fatty, cold-water fish two or three times a

week. As you already know...omega-3 fatty acids may be beneficial for

depression. Docosahexaenoic acid (DHA) is an omega 3 long chain

polyunsaturated fatty acid that is the building block of human brain

tissue.

Leading Food Sources of omega-3 fatty acids are:

Alaskan Salmon, Trout and Sardines (water packed only with no msg or

chicken broth included)

 

Taken in part from:

 

http://www.wholehealthmd.com/hk/remedies/disp/1,1459,453,00.html

_________________

 

JoAnn Guest

mrsjo-

DietaryTi-

www.geocities.com/mrsjoguest/Genes

 

 

 

 

AIM Barleygreen

" Wisdom of the Past, Food of the Future "

 

http://www.geocities.com/mrsjoguest/Diets.html