Eat to Beat the PeriMenopausal Blues

Did you know that there are specific vitamins and minerals that target mood and mental health?  While many people reach for supplement bottles, you can get the benefit of more nutrients, fiber, fats and protein if you simply know which foods to focus on to meet your needs!

Try incorporating foods that are natural sources of the following mood boosting nutrients:

• Vitamin D: fatty fish, grass-fed or pasture-raised meat, organ meats, spirulina, wild mushrooms, and bee pollen

• Omega-3s: grass-fed meats, wild-caught salmon, flax and chia oil

• B Vitamins: leafy greens, root vegetables, fresh/dried fruits, seafood, and avocados

• Magnesium: dark leafy greens, seaweed, figs, fish, avocado, and bananas

• Amino Acids: all foods, collagen and protein powders

• Zinc: oysters, seafood, lamb, grass-fed beef

• Iron: red meat, shellfish, organ meat, dark leafy greens

• Selenium: garlic, turkey, liver, red meat, spinach, and bananas

A great way to enjoy several of these superfoods in one meal is to start with a bowl of gorgeous mixed greens, add a clean protein of your choice, some avocado, chopped veggies and mushrooms, and top with a sprinkle of bee pollen.  For an added nutrient zing, mash ¼ cup of your favorite berries and whisk in ¼ vinegar and ¼ cup extra virgin olive oil for a tasty dressing.