What to eat to help with mood swings

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Let’s go Mediterranean
The right diet may lessen the impact of some of the symptoms caused by hormone fluctuations. Certain foods are linked to good brain function, regulating blood sugars and raising serotonin levels, all of which may improve your mood.

The healthy ‘Mediterranean Diet’ is loaded with nutrients, vitamins and omega 3, in fresh fruit, vegetables, nuts, fish etc. Olive oil replaces unhealthy fats and processed food is off the menu. Research shows that this type of diet can lower levels of depression. Let the Mediterranean come to you.

  • Omega 3: salmon, mackerel, anchovies, tuna, sardines and tuna. Snack on pumpkin, chia and sesame seeds, walnuts and well, just about all nuts.
  • Calcium: milk, yogurt, sardines, leafy greens, broccoli.
  • Magnesium: nuts, wholegrains and leafy green vegetables.
  • Tryptophan: bananas, walnuts, turkey, sunflower seeds, milk, eggs, cheese, brown rice, chicken and fish. 
  • Essential Amino Acids: cheese, eggs, lean meat, fish, quinoa, soy products
  • B6 & 12 Vitamins:  leafy green vegetables, wholegrains, salmon 
  • Vitamin C: strawberries, oranges, kale, sprouts, broccoli, 
  • Vitamin D: eggs, oily fish, fortified cereals and margarine and spreads.
  • Vitamin E: almonds, sunflower seeds, olive oil, broccoli, red peppers
  • Complex carbohydrates: brown rice, oats, whole-wheat breads & pasta, high fibre vegetables (beans & peas)
  • Chromium: whole wheat, oysters, eggs, meat, potatoes
  • Folic acid: leafy greens, lentils, citrus fruits, broccoli, bananas, peas, and beans.
  • Fibre rich foods: apples, kiwis, tomatoes, beetroot, red peppers 
  • Iodine: seaweed contains iodine, add it to smoothies, soups and salads, try Wakame from Tesco. Also, Nori, found around sushi rolls.
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Laura Llewellynhot help