Jealous? Stressed? Feeling low? Proper nutrition can help you combat all this, says G Padma Vijay

Did we hear it right? Diet to help combat negative emotions? Yes, diet and nutrition are no doubt, commonly associated with losing or gaining weight, overcoming fatigue, or improving health, but, it is also a fact that the state of our mind continues to evolve with greater lucidity, only if we carefully nourish and exercise our body, and thereby, the mind and emotions.

Mental health and nutrition go hand in hand. The goal of good nourishment is to allow the mind and senses to develop clarity and joy.

Foods And Moods
Chill Out
Try wholegrain cereals, pulses, legumes, nuts, poultry, fish, meat, eggs, milk and other dairy products, fresh fruits and fresh vegetables.

What They Do: They contain antioxidants such as Vitamin A, beta-carotene, Vitamin C, Vitamin E, selenium, zinc, copper and manganese which are also anti-stress nutrients.

Make Cooler
Try wholegrain - from cereals to pasta and white rice, dried beans, nuts, fish, eggs, milk, fresh fruits and vegetables.

What They Do: They contain water-soluble vitamins like B-complex vitamins especially thiamin, riboflavin, niacin, pyridoxine and cobalamin, which aid in the proper functioning of the brain and the nervous system, by improving the blood circulation to the brain and converting the food we eat into energy that the brain can use. B-vitamins enhance the functioning of brain neurotransmitters and improve the ability to think, reason, learn and imagine.

Get Energised!
Try green vegetables, peas, pumpkin, broccoli and others, which are rich in minerals.
What They Do: They contain minerals like iron, manganese and potassium, which counter anaemia. Anaemia (common among young women) causes weariness, affecting physical as well as the mental health.

Push PMS Away
Try dairy products like milk, curd, buttermilk, yoghurt, cottage cheese, cheese, broccoli and dried fruits especially figs.

What They Do: They are rich in Calcium, which not only helps bone development, but can also prevent those dark moods during premenstrual days as well as menstrual cravings. Calcium helps the nervous system especially in the impulse transmission. It thus helps maintain a balanced and calm mind.

Get Happy
Try green vegetables like spinach, meat, seafood and bananas.
What They Do: They contain magnesium and it aids in fighting gloominess, misery and confused states of mind.

Be Calm
Try beetroots, cabbage, celery, fruits and other fresh vegetables.
What They Do: Fibre in these foods ensures a good bowel movement. Irregular bowel movements cause irritability and quick temper.

Dos And Don'ts
Do develop the habit of eating small frequent meals, to avoid weakness caused by the stress of daily routines.

Do refrain from destructive habits like drinking too much tea, coffee or areated drinks, consuming alcohol, tobacco chewing, smoking, etc. These trigger aggressive behaviour.

Do not eat too much meat. A high meat consumption impairs the sense of judgement, as it tends to dull the senses. Meat dishes, being bulky, cause exhaustion, which decreases efficiency and can cause restlessness.

Do not avoid fats totally. Fats, especially vegetable oils, provide 'essential fatty acids' which are required for a number of physiological functions including the production of the sex hormones. Sex hormones influence the body form, as also the behaviour. Avoiding fat, especially vegetable oils, causes hormonal imbalances that can trigger aggressive behaviour.

Do not eat under stressful conditions. Arguments and bad moods while eating lead to digestive disorders.

Remember that a well balanced diet should be complemented with physical activity. Regular exercise helps fight depression, combats stress, improves the overall mood and helps the body to produce chemicals needed for certain physiological functions.

Make Sure You Get...

• Complex carbohydrates - whole grain cereals such as brown rice,whole-wheat flour, millets and whole meal bread.

• Raw foods - fresh fruits, fresh vegetables in any form, and sprouts.

• High quality protein - from animal sources or a combination of proteins, from plant sources.

• Fibre - bean sprouts, beetroot, cabbage and celery... in fact all green, leafy vegetables, and fruits contain fibre.

• Fat - vegetable oils rich in PUFA content (sunflower oil, safflower oil, soyabean oil) and MUFA (olive oil, mustard oil and groundnut oil), and reduced intake of saturated fats, hydrogenated fats and foods rich in cholesterol.