Turning to nutritional treatments for emotional overeating may appear ironic since the problem lies in eating too much of food. What is the essence of looking at more foods that you need to eat? However, I want you to know that experts have discovered that there is a link between nutrition and emotional overeating.
You need to know that anytime you overeat due to your emotions, you may not be eating foods that are healthy for your body. You get full on junk foods or even sick on junk foods, and your stomach won’t have any space for good foods. It shouldn’t be new to you that it is taking the right nutrients that can help you stay healthy, and if the foods with the right nutrients are not eaten, then quality is of more importance than quantity.
One aspect of emotional overeating may also be a nutrient deficiency, and you start craving for more foods due to the shortcomings. The body desires some particular foods in response to need—physical and emotional need in the case of emotional overeating. For instance, craving for ice cream may indicate calcium deficiency in the body.
Some vitamins and minerals which are useful in the management of emotional overeating according to research are described as follows:
1. Vitamin D
This effect of the vitamin on mood is evident, and it is recommended for people who suffer some certain depressive disorders like Seasonal Affective Disorder. Examples of foods rich in Vitamin D are:
- Cod liver oil
- Cow’s milk
- Sockeye salmon
- Vitamin D Fortified Soymilk
Vitamin D is a fat-soluble vitamin. Thus, you need to source it from healthy fats e.g. fish, which are better absorbed by the body.
2. B-complex Vitamins
B-complex vitamins are essential vitamins because they increase the levels of energy and manage retention of water. Food rich in B-complex vitamins are:
- Dark leafy greens (broccoli, kale, spinach)
- Lean beef (B12)
3. Calcium and Magnesium
Calcium and magnesium is a powerful mineral pair. Some supplements put the two together in a capsule or pill. Both minerals are vital for nerve and muscle tension management. Fortunately, they occur naturally in foods, and there is commonly higher amount of magnesium than calcium, and supplements have a higher amount of calcium than magnesium. Foods rich in calcium and magnesium include:
- Nuts (hazelnuts, peanuts, and pecans)
Zinc is known to have an effect on appetite and cravings in human, and a lot of people with eating disorders have been found to be zinc deficient. Foods rich in zinc includes:
- Beef (beef shanks)
- Garbanzo beans
- Shellfish (oysters and crab especially)
Making thoughtful and conscious choices about what the food you eat can significantly assist you in managing emotional overeating. Prepare a healthy meal plan and shopping list. Always be proactive in meeting all your nutritional needs