Whole Foods Boost Mood

Fruits and Vegetables

Whole Foods Boost Mood

Eat more whole foods to boost your mood!

Whole Foods Fruits and Vegetables
Whole Foods

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.  Carrots. Cauliflower. Celery. Collard greens. Cucumbers. Eggplant. Fennel. Garlic. Green beans. Green peas.  Kale. Leeks. Mushrooms (crimini, shiitake).  Mustard greens. Olives. Onions. Potatoes. Romaine lettuce. Sea vegetables. Spinach. Squash. Sweet potatoes. Swiss chard.  Tomatoes. Turnip greens.  Yams

Whole Foods: Fruits

Apples. Apricots. Bananas. Blueberries. Cantaloupe. Cranberries. Figs. Grapefruit. Grapes. Kiwifruit. Lemon and Limes. Oranges. Papaya.  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.

Grains

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.

Seafood

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.  Cumin seeds. Dill. Ginger. Mustard seeds. Oregano. Parsley. Peppermint. Rosemary. Sage. Thyme. Turmeric.

Natural Sweeteners

  • Blackstrap molasses.
  • Cane juice.
  • Honey.
  • Maple syrup.

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Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing

1 thought on “Whole Foods Boost Mood”

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