Tue, Oct 18, 2011
Certain foods
can boost your confidence.
By Maui Drilon for Yahoo! Southeast Asia
We all know that the sight of chocolate can make our hearts go
pitter-patter. Or that the thought of a scoop of gelato can put a
smile on our faces. But can certain foods actually give your
self-esteem a boost? According to a study, the answer is yes!
Researchers in McGill University in Montreal, Canada, found that
food containing the amino acid tryptophan makes people more
confident. Volunteers in the study who were given three grammes of
tryptophan supplements said they felt more confident when in social
situations. That’s because tryptophan boosts levels of serotonin, a
chemical your brain produces that makes you feel relaxed and good
about yourself. In fact, most anti-depressants work to boost
serotonin levels in the body. This generally follows that
heightened levels of serotonin in the body has anti-depressant
effects.
With this new research, maybe it’s time you added some
serotonin-boosting foods to your diet. Here are some you can add to
your grocery list or order the next time you’re out lunching with
friends.
Turkey is
notorious for its tryptophan content. Why do you think people claim
that they feel so relaxed after gorging on Thanksgiving turkey they
fall asleep right after? Turkey is one of the best protein foods
that boost serotonin levels. It’s also rich in essential fats. The
next time you hit the deli, consider getting yourself a turkey and
cranberry sub!
Fatty Fish like
salmon contain essential fats like DHA. Studies show that DHA
alters the composition of nerve cell membranes, which in turn
reduces depressive symptoms. Have a meal consisting of either
salmon, sardines or mackerel three times a week if you can. If
you’re worried about mercury poisoning or can’t stand the taste of
fish, consider taking a fish oil supplement instead.
Green Leafy
Veggies Popeye was onto something when he gobbled up
spinach nonstop to stay healthy. Green leafy veggies such as
spinach are high in folic acid. Studies show that the higher the
folic acid in your body, the higher the serotonin present. You can
get more folic acid by eating dried beans, almonds, nuts and
lentils.
Buckwheat This
natural starch food contains the most tryptophan out of all the
starchy carbs. The high levels of Vitamin B present in buckwheat
are key to what makes this a great mood improver. Research shows
that certain B vitamins help in proper serotonin synthesis in the
brain. Don’t be afraid you’ll be packing in on the calories just
because this food is starch-based; you need to include a starchy
carb that increases serotonin in your diet as this clears all other
amino acids from your bloodstream, leaving only tryptophan to cross
the blood-brain barrier. This then gets converted into serotonin.
The trick is to eat starchy carbs in moderation. Pair a multi-grain
piece of bread with some leftover roast chicken for lunch. The
protein from the chicken helps create more serotonin.
Dark
Chocolate You read that right – cocoa is well known
to increase serotonin levels! The key is to buy dark chocolate that
has a 70 per cent or higher cocoa content. Keep in mind: the darker
the chocolate, the more anti-oxidants and polyphenols. Don’t think
this gives you the license to eat every chocolate bar in sight
though. Chocolate bars are still high in sugar! While you may think
those sweets are making you happy, your waist line surely wouldn’t
agree!
Great info! Thanks for sharing!
