Nutrition Article: Are you having a happy diet?

Published in Centered on Taipei monthly magazine Jun 2013/Jul 2013 issue
Written by Michelle Cheung Chi-Kwun - State Registered Dietitian of Health Professions Council (UK)

Understanding our mood

We all have up and down days and stress can affect people from all walks of life, leading to both physical and psychological health issues; therefore, it is very important to cope with the emotional stress as soon as you realize it.  One of the main substances in our brain generating signals that not only control mood but also food intake is SEROTONIN.  If you are always craving for sweets and chocolate, probably your serotonin level is low.  On the other hand, higher serotonin levels help us to resist food that we don’t need, even when delicious temptations are readily available.  Studies showed that low serotonin levels are associated with depression.  Moreover, when you are under stress for a long period of time, health complications such as hypertension, diabetes mellitus, obesity, shortness of breath and even heart diseases may arise.

If you find yourself grumpy, depressed or irritable, be sure to think of what you have eaten because diet could be one of the factors to such behavior and feeling!  Even though some foods make you depressed (eg. Caffeine, sweets and desserts, alcoholic beverages, etc.), some foods do actually make you happy.

There are several nutrients involved in our nervous system including the B vitamins (folate, niacin and riboflavin), vitamin C, selenium and magnesium, etc.  In this article, let us focus on 3 nutrients.

Introducing 3 Nutrients to stay HAPPY

1.     Omega 3 fatty acids

Omega 3 fatty acid is one of the important elements to make neurotransmitters.  Lacking omega 3 fatty acid in our body affects the level of serotonin and so does our mood.  Studies showed that omega-3 fatty acids in fish are associated with lower risk of depression, and people with mood disorders have relatively lower omega 3 fatty acids level in their body.

Food (per 100g)	Content of omega 3 fatty acids (mg)
Salmon	1,429
Tuna	1,141
Crab	361
Oyster	291
Halibut	258
Canned tuna in water	233
Shrimp	222

 2.     Tryptophan

Tryptophan, one of the essential amino acids, is the building block of serotonin.

Food sources: oatmeal/banana/milk/cheese/turkey/tofu/peanut/poultry/peanut butter

However, we have 20 types of amino acids in our body, and tryptophan is just one of them.  The remaining 19 amino acids will compete with tryptophan for the transportation in our brain; therefore, we need the assistance of the 3^rd “happy nutrient”—Carbohydrate!

3.     Complex Carbohydrate (Low glycemic index-GI carbs)

 

Carbohydrates can help transport all amino acids except tryptophan into different cells from the blood, causing a reduced level of other amino acids and a relatively larger proportion of tryptophan in the bloodstream, tryptophan is able to transport to our brain at a higher rate.  As a result, it allows our brain to utilize tryptophan more efficiently and the conversion rate of serotonin in our brain will be increased.

On its own, carbs can affect our mood as well.  Many people tend to skip carb as they perceive carb as fattening!  Studies showed that people who followed a very low carbohydrate diet (taking the amount in ~ 1/2 cup of rice and 1 piece of bread per day) for a year, experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans.

When our blood sugar level is low, we are more prone to be fatigue, anxious, easily distracted by others; however, if we consume sugary foods or simple carbs, our blood sugar level surges up and becomes very unsteady, and so does our mood, and that’s why skipping meals and consumption of simple carbs are discouraged.  Low GI carbs (complex carbs), on the other hand, are carbs that have a minimal effect on our blood sugar level after consumption and they are digested more slowly; hence they not only help to stabilize our mood but also keep us feeling full for longer. 

Low GI carbs: Whole grains, oatmeal and cereals, starchy carbs (eg. Corn/potato), pasta, fruits, beans and legumes

Tips to stay HAPPY:

1.     Consistent eating pattern, include 1 or 2 snacks between main meals (eg. Fruits)
2.     Avoid simple carbohydrate and focus on whole grains
3.     Moderate protein food intake including fatty fish
4.     Eat a wide variety of food; avoid alcoholic beverages and excessive caffeine intake

Michelle Cheung is currently a full-time mom to 2 but was previously working as a Clinical Dietitian in Hong Kong.