food & mood

The April issue of Vogue (covered by the gorgeous and talented Rihanna) contains a story about the use of food as a natural alternative to antidepressant medications.   It seems that some doctors are finally considering the nutritional status of a depressed patient when determining the best treatment plan for their patients.  Antidepressant drugs can have serious side effects and can be expensive.  Recent research has found that patients taking 1,200 mg of fish oil a day had similar benefits as those they would see from taking medication.

image by Annie Leibovitz via Vogue

The concept behind the "food-as-antidepressant" theory is that without certain amino acids (the building blocks of proteins) such as tyrosine and tryptophan, we can't make the feel good neurotransmitters serotonin and dopamine.  Vitamins and minerals like Zinc and some B vitamins as well as the omega-3 fats are also needed for our brains to function optimally.   So whether or not your mood could use a little lift (it was a long winter) or you think there is a serious concern of depression, talk with your doctor and consider what's in your diet.  Try to include more fruits, vegetables, nuts, seeds (chia and flax particularly), fish and lean meats.  An omega-3 supplement is another thing you may want to consider as it can be difficult to get enough from the diet if you're not a big fish eater (I take about 2000 mg of Nordic Naturals omega 3 fish oil supplements daily).  Also consider asking your doctor or a dietitian about supplementing with amino acids or B vitamins.  And when in doubt, a little sunshine and a good Rihanna tune can't hurt!

How do flax, chia and hemp seeds compare?

photo via The Sweet Beet

By now many of you have likely tried flax seeds to add a healthy dose of omega-3s (an essential fatty acid important for its anti-inflammatory effects) and fiber to your diet.  Other seeds that deserve consideration are chia and hemp seeds.  Here's a quick look at how they compare.  

*They all have roughly the same amount of calories 150/oz (3 Tbsp).

*Flax and Chia have about the same amount of protein (4-5 grams/oz) while hemp seeds have roughly 10g/oz.  Try adding hemp when looking for a protein boost!

*Flax and Chia are high in Omega-3s (roughly 4 grams/oz) while hemp has very little.  There is no RDA for Omega 3s, but the ideal is 2 grams or more daily and most people don't get that.
Note: Omega 3s from animal sources are more readily used by the body than from plant sources.

*Chia seeds have very little taste, but they do absorb water and take on a gelatinous consistency when wet which makes them great for preventing blood sugar spikes when added to other carbohydrate foods (aka lowers the glycemic response of foods).  The texture is different.  It may take some getting used to, especially for texture sensitive kids.

* Flax seeds should be ground for the most bioavailability while hemp and chia don't require that extra step.

* According to Nutrition Data hemp seeds are a good source of iron, chia of calcium and flax a little of both.   All are high in fiber and plenty of other vitamins and minerals.

So each little seed has plenty of positives and really no negatives.  My suggestion is to use them all, together or separately, in soups, smoothies, salads etc.  The one benefit of chia over flax in my book is that you don't have to grind them...one less step! 

Here's a fun chia recipe for spring/summer!

PS, when researching for this article, I came across The Sweet Beet, a blog about knowing your food and eating better but less while being more satisfied.  Check it out and be inspired by her food philosophy!