10 Feel Good & Be Healthy Foods Mar 18, 2016 | Foods Here is our list of 10 Feel Good & Be Healthy Foods you should add to your diet: 1. Asparagus Depression has been linked to low levels of folic acid, and one vegetable that boosts this mood-enhancing nutrient is asparagus. A single cup provides two-thirds of your daily value, and it’s easy to fit asparagus into almost any meal. Some ideas: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry. Snack on some steamed spears by dipping in some dressing. 2. Avocados We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency. Avocados are rich in stress-relieving B vitamins. Bonus: They’re also high in monounsaturated fat and potassium, which help lower blood pressure. Next time stress has you reaching for a pint of full-fat ice cream, opt for a non-dairy DIY version made with avocado blended with a ripe banana, vanilla extract, nut milk and non-nutritive sweetener. Freeze, then chill-out. 3. Blueberries Blueberries may seem small, but just a handful pack a powerful punch of antioxidants and vitamin C, making them mighty stress-busters. When we’re stressed, our bodies need vitamin C and antioxidants to help repair and protect cells. While blueberries are tasty all by themselves (tip: freeze them for a cold berry snack), there’s no better way to boost the nutrition in a serving of yogurt or high-fiber cereal. 4. Milk A glass of warm milk before bed is a time-tested remedy for insomnia and fidgetiness. That’s because milk is high in antioxidants, vitamins B2 and B12, as well as protein and calcium. The protein lactium has a calming effect by lowering blood pressure, while the potassium in milk can help relieve muscle spasms triggered by feeling tense. Personally I recommend Almond milk v/s dairy. 5. Almonds Get some stress-relief munching on almonds, which are rich in vitamins B2 and E. Both of these nutrients help bolster the immune system during times of stress. Just a quarter cup of almonds each day does the trick. For variety, spread some almond butter on fruit slices or whole wheat crackers. 6. Oranges There’s a reason orange juice is said to be part of the breakfast of champions: Vitamin C is another vitamin known to lower blood pressure and the stress hormone cortisol. For a quick burst of vitamin C, simply eat a whole orange or drink a glass of freshly squeezed orange juice without added sugar. 7. Salmon Put more fish on your dish to help you feel at ease. A diet rich in omega-3 fatty acids helps keep cortisol and adrenaline from spiking when you’re feeling tense. Salmon is one of the very best sources of omega-3s: Consuming 4 ounces at least three times a week goes a long way toward protecting your heart when those stress hormones are surging. 8. Spinach Make like Popeye and fill up on spinach. Leafy greens may not be your idea of comfort food, but spinach can have a comforting effect. Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of wellbeing. A mere cup of spinach fills 40 percent of your daily quota, so slip some in with your morning eggs, swap for lettuce in your sandwich, have a salad, steam it as a side dish, or drop a handful of leaves into your soup. 9. Turkey That sleepy feeling you get after eating Thanksgiving dinner is due to the amino acid tryptophan found in turkey. Tryptophan signals the brain to release the feel-good chemical serotonin, which promotes calmness and even tiredness. 10. Oatmeal Oatmeal is another food that helps get the calm-inducing hormone serotonin flowing. Go with thick-cut, old fashioned oats that require cooking instead of instant oatmeal. Why? Coarse oats are higher in fiber and so they take longer to digest (meaning their calming effect actually lasts longer). For more information on a specific nutritional program to address your needs, contact Dan Prater, ND on 219.613.1161 or via email. Shop Now — At Our Healthy Medicine Shoppe! Ordering is simple with our online dispensary, and the products will be shipped directly to your home or work within a few days. The Fullscript Dispensary includes over 2000 products all USP/GMP and 3rd party tested. No service, information, product available from 21st Century Total Wellness, LLC should be misconstrued as medical advice prescribing, diagnosing,or intervention for any medical condition. All information available from our website, brochures, and other collateral material are offered as educational material for your review.