In the first of this Food for Mood Series, 'How your Diet is Affecting your Mood', I touched on the basic connection your gut and brain have and the impact this can have on your mental health.
Let's now dive deeper into the particular foods you need in your diet that can help support your mental wellbeing, increase your energy and resilience to stress.
Including unsaturated fats (those found in fatty fish, coconut, nuts and seeds and their oils) in your diet is vital for brain function, helps reduce inflammation and can benefit overall skin quality and hydration.
1. Fatty Fish (Salmon, Mackerel, Sardines) Rich in omega-3 fatty acids, which are essential for brain health. Omega-3s help reduce inflammation and support the production of neurotransmitters like serotonin, which is known as the "feel-good" hormone.
2. Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds) These are rich in healthy fats, protein, and fibre, helping to stabilise blood sugar levels, which in turn helps stabilise mood. They also contain magnesium, which can reduce anxiety and stress.
3. Avocados Avocados are rich in healthy fats, particularly monounsaturated fats, which support brain health. They also contain folate and vitamin B6, which are linked to mood regulation.
Antioxidants have a good reputation for good reason. Their anti-inflammatory properties keeps the body working smoothly and keeps things like bloating and swelling at bay.
4. Berries (Blueberries, Strawberries, Raspberries) Packed with antioxidants and vitamins, berries help protect against oxidative stress and inflammation, both of which can negatively impact mood and cognitive function.
5. Dark Chocolate Contains compounds that promote the release of endorphins and boost serotonin levels. Dark chocolate is also rich in antioxidants, which can reduce stress and improve mood. Aim for 70% or darker to reap its benefits.
6. Turmeric Known for its anti-inflammatory properties, turmeric contains Curcumin, which has been shown to increase serotonin and dopamine levels, helping to enhance mood and combat depression.
Aiming to include some form of fermented foods into your weekly diet is vital for your gut health. A healthy gut will support a healthy brain, and vice versa.
7. Fermented Foods (Yogurt, Kefir, Sauerkraut, Kimchi) These foods are great for gut health, providing probiotics that promote a healthy gut microbiome. Since the gut produces a large portion of your body's serotonin, a healthy gut can lead to improved mood.
Whole foods: Eating foods closest to their natural form, and not within processed/pre-packaged products, means it is easier to digest by the body and nutrients more readily available.
8. Leafy Greens (Spinach, Kale, Swiss Chard) High in folate, magnesium, and iron, leafy greens support overall brain health and help manage stress. Folate, in particular, is linked to reduced symptoms of depression.
9. Whole Grains (Oats, Quinoa, Brown Rice) These complex carbohydrates provide a slow and steady release of energy, keeping your blood sugar levels stable. Stable blood sugar is crucial for preventing mood swings and maintaining steady energy levels throughout the day.
10. Bananas Bananas are a great source of vitamin B6, which helps the body produce serotonin. They also provide a quick source of natural energy, which can help combat fatigue and irritability.
Here is my go-to list of the best foods to help boost and stabilise your mood:
Avocado
Olives and olive oil
Eggs
Blueberries
Broccoli
Dark leafy greens
Fatty fish
Walnuts
Turmeric
Dark chocolate
I have the above list memorised thanks to this clever video I once stumbled across relating to improving your memory. The memory technique Jim Kwik explained, part of his 'Kwik Student Program', was actually meant for revising for exams, but I was more interested in the health content.
Incorporating these foods into your diet can help support a balanced mood and improve overall mental well-being.
Remember - food is fuel, and the type of fuel you choose to consume will have a direct impact on the way your body performs, especially your gut and brain - and ultimately your moods.
In Part 3 of this Food for Mood series, I will include my suggestions for how to incorporate these foods into some simple and delicious recipes, so stay tuned!
Mindfully,
Merran
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