Nutrition Spotlight: Eat for Mental Health (Turkey Power Bowl)

Did you know that you can positively impact your mental health by incorporating certain foods into your diet?  Here is a list of some of the best foods to help fight depression:

Leafy greens like spinach and kale contain magnesium, which may help with mood.  Leafy greens are also rich in folate, which some research says may help with depression.

Berries like raspberries, strawberries, and blueberries are loaded with anti-oxidants.  One study found that berries may have mood-enhancing effects.

Turkey contains an amino acid your body uses to make the mood-regulating serotonin.  Studies show people who consume tryptophan have a lower risk of developing symptoms of depression and anxiety.

Carrots supply carotenoids, known to have anti-inflammatory effects.  In some studies, eating more carotenoids has been shown to lower symptoms of depression and anxiety.

Avocados are rich in folate, potassium, tryptophan, and vitamin K, which may help ease symptoms of depression.  They also contain brain healthy monosaturated fatty acids, which may have an anti-depressant effect.

Mushrooms are rich in B vitamins and selenium.  Some research suggests that a lack of these may be linked to symptoms of depression.

Tomatoes are packed with antioxidants.  They also contain iron, vitamin B6, and tryptophan which are nutrients the brain needs to produce mood-regulating chemicals.  A study shows people who ate tomatoes more than 2 times a week were 46% less likely to have mild or severe depression.

Brazil Nuts are packed with many nutrients including selenium, magnesium, potassium, and iron.  It also has ellagic acid, which has shown antidepressant effects on the brain.

Walnuts contain several mood-elevating nutrients including omega-3 fatty acids, antioxidants, magnesium, and iron. 

Milk is a good source of vitamin D, which may ward off symptoms of depression.

Coffee contains caffeine, which can be a quick mood booster.

Salmon is rich in vitamin D and omega-3 fatty acids, which may help symptoms of depression in people with a vitamin deficiency.

Water is important to stay hydrated.  Studies show that drinking plain water can lower the risk of depression and anxiety.

 Today’s Nutrition Spotlight is a dish that is fast, super flavorful, and can be modified to incorporate an endless variety of vegetables and starches so you don’t feel like you are eating the same thing on repeat.

Turkey Power Bowls

1 bunch kale, stems removed and chopped

Drizzle of olive oil

Pinch of salt

 1 lb ground turkey (or chicken or beef)

Seasonings to taste: garlic powder, onion powder, salt, pepper (can substitute taco seasoning or seasonings of your choice)

1 bell pepper, diced small

1 onion, diced small

1 tomato, chopped

½ cup shredded carrots

1 avocado, chopped into bite sized pieces (or scoop of guacamole)

Sour cream, shredded cheese, taco sauce, rice/lentils/or quinoa to taste

Remove stems  and slice kale into thin strips or rough chop.  Add to bowl and drizzle with olive or avocado oil, add a sprinkle of salt, and massage until tender.

In a skillet add ground meat, add seasonings, and brown.  Drain grease if necessary. Set aside in sealable container.

Prep and chop vegetables. Store in separate containers.  Cook grain/starches if desired (rice, quinoa, etc) and put in sealable container.

To assemble bowls: add scoop of grains, add desired amount of kale.  Top with ground meat and vegetables.  Add cheese, sour cream, or taco sauce if desired.

Want additional variety?  Give it a Korean, Mexican, or Mediterranean kick by swapping ingredients.  We have used fish, shrimp, leftover steak, leftover roasted veggies, added beans, and changed out the seasonings, and used all kinds of sauces and dressings to add variety and ensure we never get sick of our favorite bowls.

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