EAT THIS, NOT THAT! FOR A BETTER MOOD

When most people think of comfort foods, they think of macaroni and cheese, mashed potatoes and gravy, grilled cheese sandwiches and french fries. Any food that is processed, or fried in oil derived from corn or soy may cause depression. Corn and soy oils are high in omega-6 fatty acids, a type of fat linked to inflammation and depression. High levels of omega-6 fatty acids were associated with a higher rate of depression, according to a study of older adults in Psychosomatic Medicine. EAT THIS Spinach salad with cherry tomatoes NOT THAT Kale salad with sliced beef-steak tomatoes WHY Spinach is an excellent source of folate, a B vitamin that helps support the production of serotonin and dopamine, two feel-good neurochemicals. Spinach also provides a nearly 160 mg of magnesium, a mineral linked to lower depression. Kale has a fraction of this much magnesium. EAT THIS Grass-fed beef NOT THAT Conventionally raised beef WHY Beef, lamb and other red meats are packed with iron, a nutrient vital for a stable mood. Grass-feed steak may be a little more expensive, but animals raised on grass pastures boast much higher levels of two fats associated with better mood: conjugated linoleic acid and omega-3 fatty acids. EAT THIS Ashwagandha tea NOT THAT Soda WHY Ashwagandha tea is an herbal tea. A study in the Indian Journal of Psychological Medicine showed that "Ashwagandha root extract safely and effectively improves an individual's resistance to stress and thereby improves self-assessed quality of life." EAT THIS Dark Chocolate NOT THAT Dutch-process chocolate WHY Chocolate gives you an instant boost in mood and concentration, and improves blood flow to the brain. Chocolates that are "Dutched," or alkalized have been through a process that can destroy 60 percent or more of the healthy nutrients in the cocoa. EATING AT OUTBACK MOOD KILLER Outback Steakhouse Bloomin' Onion One of the highest amounts of omega-6 fatty acids found in an appetizer. Even if you split it with someone, you would be consuming more than a shot glass of unhealthy oils at one sitting. MOOD-BOOSTING MEAL Crab and Avocado Stack 582 calories 37.5 g fat 3 g saturated fat 17 g protein