A growing number of studies are showing an undeniable link between physical and mental health. A good diet is essential in supporting your body and mind to function at their finest. Below is a selection of foods rich in key nutrients found to help improve and stabilise mood.
Similar to many areas, but especially true to mental well-being, diet works best in combination with a healthy lifestyle, sufficient sleep, exercise and a strong support network.
Turkey
Turkey is an excellent source of tryptophan which, when digested, is converted to 5HTP used to make serotonin - the happy hormone. Studies have found that low tryptophan levels can lead to anxiety and depression. Furthermore, serotonin is converted to melatonin – the hormone used to stimulate sleep. We often feel at our best when well-rested so let’s not save Turkey until Christmas and enjoy it all year round.
Lentils
Lentils are a great source of vitamin B6. Vitamin B6 plays an instrumental role in the formation of hormones responsible for our mood; specifically serotonin, dopamine and GABA. Lentils may also help alleviate symptoms of PMS by increasing progesterone production, thereby reducing instances of irritability, fatigue, anxiety and depression. Lentils are also a high source of fibre. Fibre helps stabilise blood sugar levels and in turn energy levels. This helps reduce the irritability often associated with hunger as blood sugar dips.
Spinach
Spinach is rich in folate, another B vitamin involved in mood regulation. It is essential in the formation of dopamine and serotonin and its deficiency has been linked with depression and alcoholism. Spinach is also high in magnesium which is known to calm the nervous system and reduce feelings of anxiety.
Salmon
Salmon is a food abundant in the omega 3 fatty acids EPA and DHA. They help make up the myelin sheath of nerve endings helping brain cells communicate with each other and the rest of the body. The exact mechanism of how EPA/DHA help reduce depression is not yet known but studies do show optimistic signs in those with a diet deficient in omega 3 fatty acids.
Sauerkraut
Sauerkraut is a stellar probiotic helping to keep the gut at its healthiest. Gut health is hugely important to emotional well-being as the digestive tract plays a role in the production of serotonin, dopamine and GABA. It’s believed that a whopping 90% of serotonin in the body is produced by the digestive system!
Brazil Nuts
These nuts are a powerhouse of nutritional benefits. They’re a great source of protein which not only help stabalise energy levels but are also essential in the formation of the aforementioned mood regulator hormones. Brazil nuts are also high in omega 3 fatty acids, keeping inflammation at bay and our neurotransmitters fully functioning. Furthermore, they’re excellent sources of zinc and selenium, minerals whose deficiency is linked to low moods, depression and anxiety.
For anyone going through a hard time, feeling low, suffering from anxiety or battling depression talking about it often helps. We’ve included links below for professionals you can talk to for free, without judgement, and know that you’re not in this alone.
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