10 Foods to Boost Mental Health
1/ Oily Fish – Evidence suggests that omega-3 fatty acids (abundant in oily fish such as sardines, salmon, and mackerel) may have a role in brain functioning, with deficiencies in omega-3 fatty acids linked to mental health problems.
2/ Natural Yogurt – Research has shown that the probiotics found in cultures such as yoghurt can have a positive effect on mental health, by helping to lower levels of stress, anxiety and depression.
3/ Whole Grains – Fabulous sources of B vitamins (vital for brain health) and typically high in iron, magnesium, manganese, phosphorus and selenium, whole grains such as brown rice, whole oats, whole wheat pasta, whole-grain and wholemeal bread, quinoa, spelt, millet and buckwheat, are also a rich source of tryptophan, an amino acid that helps to produce serotonin (aka, the ‘feel good hormone’). Serotonin also assists in calming the mind, improving your mood and maintaining a steady sleep cycle.
4/ Leafy Greens – Spinach, Savoy cabbage, broccoli, kale and other green vegetables contain the B vitamin folate. Low folate levels have been consistently associated with depression in research studies.
5/ Berries – Strawberries, blueberries, raspberries and blackberries are some of the highest antioxidant foods available. Antioxidants assist in repairing cells, as well as assisting in combating inflammation caused by free radical damage. By reducing the damages caused by free radicals (found in pollutants, cigarette smoke and other nasties), these antioxidants have also been found to help improve symptoms associated with anxiety and depression. Berries also contain a compound called polyphenolics, which has been found to improve memory, concentration and attention span.
6/ Brazil Nuts & Walnuts – The Brazil nut is the King of Nuts when it comes to mental health nutrients. Like other nuts, the Brazil nut is also a great source of vitamin E, magnesium, and tryptophan. But the thing that distinguishes it nut from all other nuts is its selenium content. Selenium may improve mood by reducing inflammation and studies have shown that people who lack this essential nutrient are more likely to be depressed. Walnuts are also full of antioxidants and are one of the richest plant sources of omega-3 fatty acids.
7/ Pulses & Beans – Full of fibre and antioxidants, beans and legumes (chickpeas, lentils and kidney beans etc) keep you fuller for longer, keeping your blood sugar stable and enabling you to burn more energy (which, as we know is essential for good mental health). Beans also contain thiamine, a vitamin needed for the production of acetylcholine (the neurotransmitter essential for memory).
8/ Tomatoes – tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression.
9/ Avocado – Avocados are power foods because, again, they contain omega-3, the healthy fat that your brain needs in order to run smoothly as well as tryptophan, the pre-cursor to serotonin and folate.
10/ Eggs – Not only do eggs provide high quality protein, they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants. Eggs also contain choline, a nutrient that’s needed for the production of acetylcholine, a neurotransmitter that impacts the portions of the brain responsible for regulating mood and reducing stress.