Tuna, bananas and sunflower seeds transform a simple side salad into a therapeutic meal for natural depression treatment.   

Prep Time: 15 minutes

Total Time: 15 minutes

Ingredients

2 cups baby spinach torn into bite sized pieces

2 cups lettuce torn into bite sized pieces

½ cup tomatoes chopped

1 cup broccoli

4 oz water packed tuna

½ cup banana slices

1 Tablespoon grated cheddar cheese

2 Tablespoon sunflower seeds

1 cup whole grain croutons

1 tablespoon extra-virgin olive oil

3 tablespoons lemon juice

Salt and pepper to taste

Instructions

1. Place the green leafy vegetables in a large bowl. Add the other vegetables. Toss in the tuna, croutons and banana. Sprinkle the sunflower seeds and grated cheese on top.

2. In a separate bowl make the dressing by whisking the olive oil and lemon juice as you season them with salt and pepper.

3. Drizzle the dressing over the salad and toss it with a fork.

4. Serve immediately.

Nutrient Notes

Spinach contains omega 3 fatty acids which help alleviate mood changes. It also contains thiamine or vitamin B1 and studies have shown that increasing its levels in the body can improve the mood.

Tomatoes are good sources of vitamin C which is a potent antioxidant that protects the cells from free radical damage.

Broccoli is a good source of omega 3 fatty acids which help alleviate mood changes. It also contains vitamin B9 or folic acid whose deficiency has been associated with depression in the elderly.

Fatty fish like tuna contain omega 3 fatty acids help alleviate mood changes. They also contain tryptophan which is vital for increasing the levels of serotonin and dopamine.

Bananas are good sources of vitamin B6 which increases the levels of serotonin and norephinphrine in the brain. They are also contain tryptophan which also increases their levels.

Cheese contains vitamin B12 which is beneficial for depression since its deficiency is associated with irritability and mood swings. Cheese also contains tryptophan increases serotonin and dopamine levels.

Sunflower seeds contain omega 3 fatty acids which alleviate mood changes. They also contain vitamin B6 or pyridoxine which is used to synthesize serotonin which imparts a feeling of emotional well-being.

Whole grain croutons are complex carbohydrate which increases the levels of serotonin in the body and this imparts a feeling of calmness and emotional well-being.

Calorie Counter

2 cups Spinach 15 calories

2 cups Lettuce 15 calories

Tomatoes ½ cup 10 calories

Broccoli 1 cup 30 calories

Tuna (water packed) 4 oz 150 calories

½ cup banana slices 70 calories

1 Tablespoon cheddar cheese 30 calories

2 Tablespoon sunflower seeds 100 calories

1 cup whole grain croutons 200 calories

Olive oil 1 tablespoon 100 calories

1 lemon 10 calories

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