Tis the season to, lets face it,  EAT some great food and lots of it. Small portions are a great to way to sample all of the food without stuffing yourself. But this time of year we’re not really thinking about proper nutrition.  Now, studies show certain foods can play a major role during the Holidays by improving and maintaining our emotional and mental health. Some foods can boost our IQ’s, calm our nerves, elevate our moods, improve our concentration- even alleviate symptoms associated with hyperactivity and learning disorders, says Dr. Udo Erasmus, one of the leading authorities on the role nutrition plays in mental and physical health. So Doc which foods calm us? Which sharpen our minds? Which foods lift depression and increase our confidence? Dr. Udo  offers these suggestions:

Depression: Foods containing the essential fatty acids Omega 3 & Omega 6, like cold water tuna, salmon, trout, and mackerel, have been found to elevate mood. Flax, sunflower, and sesame seeds or their blended oils are rich vegetable sources of these two depression-lifting essential fatty acids.

Apathy and Mental Fatigue: Women often find eating liver remedies oxygen and iodine levels throughout the body which, combined with consumption of “good” fats, helps to create an energetic attitude toward life.

Anger and Stress: Turkey, chicken, and bananas contain tryptophan, a building block of seratonin, which produces a mellowing effect.  Fish and seeds containing Omega 3 assist brain function, reduce stress, and promote calmness.

Can’t Concentrate: Improve concentration with greens on a short-term basis, a combination of flax and sunflower seeds over the long term. When concentration difficulties are extreme, blended seed oil supplements have proven effective.

Insomnia: Magnesium, a muscle relaxer, can be found in green vegetables. Calcium, which works in conjunction with Magnesium, is plentiful in milk and cheese.

Aggressive Behavior: Can be treated with fatty foods containing the essential fatty acids, or with concentrated oil supplements containing Omega 3 and Omega 6.

Concentration Problems: Vitamin B food will help focus the mind.  They include green leafy vegetables, seafood, and whole grains.  Don’t forget those foods rich in essential fats to nourish the brain, which is comprised of 60% fat. Also, cereal containing fiber was found to assist learning skills in a recent university test.

Migraine Headaches: Five daily glasses of pure water along with regular consumption of fiber-rich food will help flush headache-producing toxins from the body.