What we eat plays an important role in how we feel. It is a scientific fact that deficiencies in some essential vitamins, minerals and nutrients can lead to symptoms associated with stress, depression, behavioral problems and physical disease.
In conjunction with that, when you are faced with a stressful situation, your body eagerly consumes these nutrients, leaving you in short supply. Unless you replenish the stock, your stress symptoms, initially caused by a situation or event, will continue longer than normal because your body has been depleted of the essential nutrients that it needs for optimum brain function.
So – what are these essential nutrients, how can they help, and what can you eat to make sure your body and mind has the fuel it needs to run properly?
Deficiencies in the following list of nutrients have all been linked to issues with mental health:
- B1 – Poor concentration
- B3 – depression, stress
- B5 – poor memory
- B6 – depression, poor memory, irritability, stress
- B12 – poor memory, confusion
- Folic acid – anxiety, depression
- Magnesium – anxiety, depression, irritability, stress, insomnia
- Vitamin C – depression
- Selenium – depression, irritability
- Zinc – depression, confusion, blank mind, loss of appetite, lack of motivation
- Omega 3 – depression, poor memory
- Tryptophan – depression
(source: Mental Health Foundation)
Great! Now you know which nutrients you need to include in your diet, but if you’re anything like me, trying to incorporate that knowledge into a diet plan can be challenging! Which foods are rich in which nutrients and how do you actually bring those foods into your daily life?
To make it easier for you (and me) I’ve created a Good Mood Food shopping list of ingredients. My theory is that once we have the right ingredients, we’ll see how easy it is to create delicious dishes that not only taste good, but also give your brain the best chance of functioning properly.
If you struggle to come up with recipes, don’t worry, I’ll be bringing some of those to you too over the coming months in a series of posts called – Recipes for Mental Health. I’m still developing my knowledge in this area – so we can learn together. If you have any recipe ideas, please feel free to share.
A Shopping List of Ingredients to Improve Your Mental Health
Cupboard Stock
Brown rice (B1, B3, B5, B6, Selenium)
Porridge Oats (B1, B3, B5, B6, Selenium)
Walnuts (magnesium, Omega 3, tryptophan, zinc)
Brazil nuts (selenium)
Pumpkin Seeds (magnesium, Omega 3, zinc)
Sunflower seeds (magnesium, omega 3, zinc and selenium)
Garlic (selenium)
Vinegar (for salad dressings)
Wholegrain Bread (B vitamins)
Olive Oil (omega 3)
Hemp Oil (omega 3, 6 & 9)
Beans and pulses
Vegetables
Peppers (B1, B3, B5, B6, VC, Magnesium)
Broccoli (B1, B3, B5, B6, Magnesium)
Spinach (Folic Acid)
To complete salad & vegetable dishes: Cucumbers, Tomatoes, Celery (also great for stress), Courgettes, Mushrooms, and Green Beans
Fruit
Bananas (B6, tryptophan)
Oranges (Vitamin C)
Strawberries (Vitamin C)
A few extras such as apples, pears and berries
Meat & Fish
Chicken (B12, tryptophan)
Salmon (B12, Omega 3, Selenium, zinc)
Tuna (B12, Omega 3, selenium, zinc)
Liver, Beef & Lamb
Other fish I buy: tinned tuna, sardines, mackerel. As they’re in tins I know they’re not ideal – but hey – they’re better for you than tinned baked beans.
Dairy
Natural Yoghurts (B12)
Eggs (B12)
To make up complete dishes: Humus, Cheese, and Milk
And finally – Chocolate
So, there you have it, a complete shopping list of ingredients to help improve your mental health. It’s now approaching lunchtime, so I’m off to drum up a luscious salad, rich in omega 3.
Happy Shopping – and remember if you think of any yummy recipes or additional ingredients – please do share!
[...] that have been linked to mental health and recently adapted the information I found to create a shopping list of good mood food ingredients, to help people bring healthy ingredients into their every day [...]
I think any whole food that is organic and sustainable and well-prepared can go on the good mood food list. It always puts me in a good mood to eat something I really enjoy AND know that it’s production did as little harm as possible to the planet and the workers involved.
[...] mood enhancing recipe combines many of the ingredients from your Good Mood Shopping List but you need to pay attention to the method to make sure you’re meal is as good as it can be! [...]