As anyone who’s been ‘hangry’ knows, food can really impact our mood. Numerous studies show that what we eat impacts directly our brain and our mood. The ‘Feeding Minds’ report from the Mental Health Foundation discusses mental health and nutrition in detail. It also highlights research showing the links between whole countries’ intake of certain foods and the population’s levels of depression and other mental health problems.
So, what should you eat to help yourself to stay mentally healthy? This could be a very short post! Essentially, it’s all about fresh, natural, healthy whole foods & ditching the white processed stuff, but here are 5 top good mood food tips to keep your brain (and body) working well:
This will help to keep your blood sugar levels steady (and avoid energy peaks and troughs and hangry feelings) and release energy slowly. Fresh vegetables are full of nutrients, fibre and have been shown to reduce the risk of heart disease and some cancers.
Get it out of your head that fat is bad. The brain needs healthy fats to work well. So, out with the 1970s low fat (high sugar) diets and in with good fats, including oily fish, nuts and seeds (especially walnuts, almonds, pumpkin and sunflower seeds), avocados, eggs and live yoghurt.
So, good meal examples would be a tuna or salmon with loads of veg, avocado, seed sprinkles and an extra virgin olive oil dressing, or meatballs in a tomato sauce with vegetable noodles (spirulizers are great, or you can buy ready-made ones now).
I’ve already mentioned fish above, but it’s worth mentioning oily fish separately. As well as being a source of lean protein and very good for your heart, oily fish contains omega 3 fatty acids which are essential for brain function but can’t be made by our bodies. Diets featuring oily fish are thought to reduce levels of depression. So, making sure salmon, sardines, mackerel or fresh tuna feature regularly in your diet is worthwhile.
Example easy meals would be tinned sardines or mackerel on wholegrain toast or a tuna niscoise salad. If you don’t eat fish, then walnuts, pumpkin, chia and flax seeds are your friends (they are even if you do eat fish!).
But what about the mercury?
NHS guidance is now that most people can eat four portions of oily fish a week without a problem, but pregnat women should eat a maxiumum of two.
I never thought I would be the kind of person who ‘massages kale’ but hey, it turns out I am! Kale, spinach, broccoli and other leafy green veg is full of nutritional benefits and scientists have found that it can slow cognitive decline.
Much to my surprise I’ve found I genuinely love(!) a kale salad with roasted veg, hummous and a sprinkling of nuts or seeds on top. Delicously Ella shows you how to give kale a massage in this video…
Carbohydrates are not all bad, but we all know by now that simple, white carbs are no good for us. So forget about sugar, white rice and white bread and bring on the wholewheat, oats, brown rice, bulgar wheat, quinoa etc.
Easy swaps are brown rice in place of white and porridge or bircher muesli instead of sugar-filled breakfast cereals. Honey, maple syrup or medjool dates can be used instead of sugar to sweeten things if you have a sweet tooth (like me!).
Increasing levels of the trace mineral selenium has been shown to reduce feelings of depression and anxiety, although interestingly this study found that if selenium levels were too high that also lead to issues. Brazil nuts are the richest source, so one or two a day will increase selenium levels safely. Tuna fish, oysters, wholegrains, sunflower seeds and pork, beef, lamb and chicken are all other good sources of selenium.
So, there you go – 5 ways you can eat well to help your mood and your health generally. There are lots more I could include, but these 5 are a good starting point. Happy eating…I’m off to massage some kale 😉
PS – This Mind video is informative if you’d like to find out more about managing your mood with food.