Whole Foods Boost Mood
Eat more whole foods to boost your mood!
People whose diets are high in whole foods have a lower risk of depression than people who eat more processed foods. Researchers analyzed data from more than 3,000 participants with a mean age of 55.6 years. Two dietary patterns were identified:
The “processed food” pattern, which includes fried foods, processed meats, high fat dairy products, foods made with refined grain and added sugars. Study participants who at more processed foods had a higher incidence of depression than participants whose diets included a higher proportion of whole foods.
Source: Weill Cornell Medical College
Healthiest Whole Foods
The healthiest foods are common “everyday” whole foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
Whole Foods: Vegetables
Asparagus. Avocados. Beets. Bell peppers. Broccoli. Brussels sprouts. Cabbage.Â Carrots. Cauliflower. Celery. Collard greens. Cucumbers. Eggplant. Fennel. Garlic. Green beans. Green peas.Â Kale. Leeks. Mushrooms (crimini, shiitake).Â Mustard greens. Olives. Onions. Potatoes. Romaine lettuce. Sea vegetables. Spinach. Squash. Sweet potatoes. Swiss chard.Â Tomatoes. Turnip greens.Â Yams
Whole Foods: Fruits
Apples. Apricots. Bananas. Blueberries. Cantaloupe. Cranberries. Figs. Grapefruit. Grapes. Kiwifruit. Lemon and Limes. Oranges. Papaya.Â Pears. Pineapple. Plums. Prunes. Raisins. Raspberries. Strawberries. Watermelon.
Nuts, Seeds and Oils
Almonds. Cashews. Flaxseeds. Extra virgin olive oil. Peanuts. Pumpkin seeds. Sesame seeds. Sunflower seeds. Walnuts.
Barley. Brown rice. Buckwheat. Corn. Millet. Oats. Quinoa. Rye. Spelt. Whole wheat.
Eggs and Low-Fat Dairy
Low fat cheese. Eggs. 2 percent cow’s milk and goat’s milk. Yogurt.
Cod. Halibut. Salmon. Sardines. Scallops. Shrimp. Tuna
Beans and Legumes
Black beans. Dried peas. Garbanzo beans (chickpeas). Kidney beans. Lentils. Lima beans. Miso. Navy beans. Pinto beans. Soybeans. Tempeh and Tofu.
Poultry and Lean Meats
Lean organic beef. Calf’s liver. Chicken. Lamb. Turkey. Venison
Spices and Herbs
Basil. Black pepper. Cayenne pepper. Chili pepper, dried. Cilantro or Coriander seeds, Ground Cinnamon. Cloves.Â Cumin seeds. Dill. Ginger. Mustard seeds. Oregano. Parsley. Peppermint. Rosemary. Sage. Thyme. Turmeric.
- Blackstrap molasses.
- Cane juice.
- Maple syrup.