Cravings and Comfort Foods

Food cravings are often your body’s way of telling you it needs certain vitamins and minerals. Take a look at the possible meanings behind several common food cravings, so you can substitute a healthier alternative the next time you’re looking for a food fix.

• Chocolate — Chocolate cravings can indicate a hidden magnesium deficiency. If you frequently find yourself reaching for chocolate, incorporate higher amounts of magnesium-rich foods, such as nuts, spinach, oatmeal, peanut butter and salmon, into your diet.
• Salty snacks — When only potato chips will do, you may have low iron or calcium levels. Low-fat milk and cheese are high in calcium, while lean red meats and whole grains are good sources of iron. Kale, spinach and broccoli also contain high amounts of both nutrients.
• Carbohydrates — Dreaming of pasta or bread? Your nitrogen levels may need a boost, so incorporate more leafy green vegetables into your diet.

While eating a balanced diet to help prevent possible nutritional deficiencies is important, hormonal fluctuations, stress and your mood also play key roles in food choice. Find healthy ways to deal with stress, such as exercising or spending time with loved ones, to help conquer cravings.

The next time you find yourself reaching for a bowl of ice cream after a long day at the office, try one of these stress-busting alternatives:

Fruits and vegetables rich in vitamin C — Berries, oranges, broccoli and red bell peppers are among the fruits and veggies containing high amounts of vitamin C, which helps lower levels of cortisol, the fight-or-flight hormone released during stressful situations.

Bananas — When you’re stressed, eating potassium-rich foods such as bananas can help lower your blood pressure.

Avocados — Good sources of potassium and vitamin C, avocados also contain folate, which can help ease symptoms of depression and boost your mood. Keep in mind, however, that avocado is higher in fat and calories than other produce, so eat it in moderation.

Garlic — According to the National Institutes of Health, eating garlic has several possible medicinal benefits, including lower levels of stress and fatigue, reduced blood pressure, and a decreased risk of colon, stomach and rectal cancers.

Chamomile tea — Chamomile is one of the most popular herbs in the United States. While research about its effectiveness is ongoing, drinking an evening cup of chamomile tea may help you sleep better and ease anxiety.

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