Mood Boosting Raw Foods!
by Bethany Tait
adults affected by depressive disorders each year, many people are turning to drugs
to manage their symptoms. [1]

Aside from the negative side effects, the general efficacy of standard antidepressants
remains questionable. Recent figures suggest that antidepressants only work for as
low as 30% of the people who take them. [2] Other studies have shown that
antidepressants work only as well or less than placebos. [3]

With this discouraging data, people are increasingly turning to more alternative
treatments for depression. Some popular alternative options include acupuncture,
herbs, supplements, massage, exercise, and craniosacral therapy. However, one of
the most overlooked and by far the easiest and most available is using food to treat
depression! The cure you are looking for may be as simple as making some dietary
adjustments.

Many people remain wholly unaware of the mood-boosting power of our natural
foods. Before we uncover what these healing foods are, lets look at how they work.
Anti-depressant medications work to increase levels of serotonin in the brain.
Serotonin is the "feel-good" neurotransmitter that is critical to balancing mood and
behavior, and imbalances can lead to conditions such as depression, anxiety, sleep
disorders, seasonal affective disorder (SAD), and hyperactivity. The exciting news is
that serotonin levels can be boosted naturally simply by adding to the diet foods that
are rich in tryptophan, which is the precursor to serotonin!

Tryptophan

Tryptophan is one of the 10 essential amino acids. It is well known for its ability to
raise serotonin levels. Indications that one may need more tryptophan-rich foods in
the diet include depression, anxiety, irritability, inability to concentrate, weight gain,
carbohydrate cravings, or insomnia.

Common food sources of tryptophan are bananas, avocados, cacao, cashews,
sunflower seeds, pumpkin seeds, legumes, red meat, turkey, and dairy products.
However, since this delicate amino acid is denatured by heat (as in cooking), these
foods would have to be eaten in their raw uncooked state to obtain the maximum
benefit. As it is not advisable to consume raw meat or unpasteurized dairy products,
the best dietary sources of tryptophan are from raw fruits, vegetables, nuts, and
seeds, which are safe to eat in abundance in their natural state. The great benefit of
obtaining tryptophan from these sources is that they also contain the other nutrients
that are essential for the metabolization of tryptophan. These include vitamin B6,
vitamin C, folic acid, and magnesium.

Omega-3 Fatty Acids

Boosting serotonin levels by eating high tryptophan foods is the first part of the
equation. The second part is making sure that the message is received by the cells.
The brain chemical receptors are built principally from the vital fats EPA and DHA.
These, along with ALA are known as the omega-3 fatty acids. Supplemental intake of
these essential fatty acids is a common recommendation for treatment of
depression and other mood disorders. Additionally, omega 3's are indicated for usage
in cholesterol treatment because of their ability to reduce blood platelet thickness and
normalize blood cholesterol levels, as well as for pain, inflammation, stiffness, and
swelling.

Dietary sources of omega 3's include hemp seed oil, flax seed oil, chia seeds, and fish
oil. Eating whole hemp seeds, flax seeds, and chia seeds can also be delicious ways
to add omega-3 to the diet.

Mood-Boosting Recipes

Now for the fun part! Here are some mood-boosting recipes to get you started!

The Oh-so-Happy Breakfast Shake

2 Frozen (or fresh) bananas, 1 tbsp cashew butter, ½ cup vanilla hemp milk, 1 tbsp
honey, 3/4 cup fresh blueberries

Blend and Enjoy!

Chocolate Dream-Shake

3 frozen bananas, 3/4 cup vanilla hemp milk, 1-2 tbsp raw cacao powder or carob
powder, ½ cup cashews, small piece of vanilla bean (optional), 1 tbsp honey

Blend and be blissful!

Sunny Day Sunflower Pate

2 cups sunflower seeds (soaked in water for 6 hours then drained), 1/2 red bell
pepper, 1/2 carrot, 1 clove garlic, 1 handful basil, pinch of black pepper, 1 tsp
powdered kelp or sea salt, ½ tsp cayenne, 1 tbsp orange juice, 1 tbsp lemon juice

Process all ingredients and serve on a bed of lettuce, tomatoes, and cucumbers. Top
with fresh sunflower (or other) sprouts.

Makes a yummy lunch!

Happy Hemp Protein Salad

2 Cups shredded green cabbage, ½ cubed avocado, ½ cup diced apple, ¼ cup
raisins, 2 tbsp hemp seeds, 2 tbsp hemp oil, 2 tbsp lemon juice, sea salt to taste. If
you like it sweet, add 1 tbsp honey or chopped dates.

Mix all ingredients in a bowl and dig in.

Scrumptious Cinnamon-Raisin "Oatmeal"

3 fresh ripe bananas, ¾ cup uncooked rolled oats, 2 tbsp flax seeds, ½ cup walnuts,
¼ cup raisins, cinnamon to taste

Soak 2 tbsp flax seeds in water for 1 hour. Blend with 2 bananas and 1 tbsp raisins.
Mix in the oats and remaining raisins and cinnamon.

[1] NIMH. "The Numbers Count: Mental Illness in America," Science on Our Minds
Fact Sheet Series.

[2] Newer figures are lower but this figure was reported in the NY Times article
Antidepressants Lift Clouds, But Lose 'Miracle Drug' Label, June 30, 2002. Also C
Bruce Baker, MD, "Quantitative Analysis of Sponsorship Bias in Economic Studies of
Antidepressants," The British Journal of Psychiatry 2003, 183: 498-506.

[3] B Timothy Walsh, et al., "Placebo Response in Studies of Major Depression:
Variable, Substantial, and Growing," JAMA, Apr 2002, 287:1840-1847. Irving Kirsch,
Ph.D., and David Antonuccio, Ph.D. "Antidepressants Versus Placebos: Meaningful
Advantages Are Lacking," Psychiatric Times 2004, 19:9. Also see Burns et al.,
"Rumble in Reno: The Psychosocial Perspective on Depression,". Health news stories:
Antidepressants Versus Placebos: Meaningful Advantages Are Lacking, Placebos as
Good as Antidepressants.


About The Author

Bethany H. Tait, HHP
Dry mouth, constipation, urinary
retention, weight gain, headache,
nausea, blurred vision, sleep
disruption, anxiety, loss of libido.

These are just some of the many
undesirable and potentially dangerous
side effects of commonly described
antidepressant medications.
Furthermore, standard
antidepressants such as Prozac, Paxil,
and Zoloft have recently been linked
to serious risks, including suicide,
violence, psychosis, brain tumors,
and abnormal bleeding. Yet with
approximately 18.8 million American
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