Dietary Treatments for Emotional Overeating

It may look ironic to turn to nutritional treatments for emotional overeating - after all, isn't the problem too much eating? Why would you want to look at more foods you have to eat? But more and more experts are seeing the link between nutrition and emotional overeating.

The fact is, whenever you overeat in response to emotions, will possibly not be eating the healthiest foods. You become full - even sick - on junk food, then there's no room left for the good stuff. It's common knowledge that you do need the proper nutrients to be healthy, and if those foods aren't being eaten, then it's more a matter of quality than quantity.

Dietary Deficiencies

One more aspect of emotional overeating may be nutritional deficiencies - and the deficiencies might bring on cravings. The theory is that the body craves certain foods in response to a need - in the case of emotional overeating, the need is emotional but it can be physical. For example, a craving for ice cream may signify your body's need for calcium.

Below are a few minerals and vitamins that, according to research, are implicated in the management of emotional overeating.



Vitamin D

This vitamin's effect on mood is well-documented, and is also even suggested for people who suffer from certain depressive disorders, such as Seasonal Affective Disorder. Foods high in Vitamin D contain:

• Cod liver oil
• Sockeye salmon
• Soymilk (fortified with Vitamin D)
• Cow's milk

Remember that Vitamin D is a fat-soluble vitamin, so sources with healthy fats, such as fish, may be absorbed much better by the body.

B-complex Vitamins

These essential vitamins help increase energy levels and manage water retention. Foods with B vitamins include:

• Yogurt
• Eggs
• Lean beef (B12)
• Dark leafy greens (kale, broccoli, spinach)

Magnesium and Calcium

This is a potent pair - several supplements put them together in one pill or capsule. These minerals are very important for managing muscle and nerve tension. Interestingly, when these minerals happen naturally in foods, there's usually a higher proportion of magnesium to calcium, while supplements have more calcium than magnesium. Foods include:

• Beans
• Nuts, especially peanuts, hazelnuts, and pecans
• Corn

Zinc

Zinc can have a profound relation to appetite and cravings, and many people with eating disorders are deficient in this mineral. Zinc is found in the following foods:

• Shellfish, especially oysters and crab
• Beef, particularly beef shanks
• Pork
• Chicken
• Garbanzo beans

Making strategic, aware choices by what you do eat can go a long way toward managing emotional overeating. Plan your meals and prepare a shopping list, and be aggressive about meeting your nutritional needs.

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