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There is some good news if you’ve been feeling blue, or just ‘meh’... Growing research shows that simply making changes to what you eat could improve symptoms of anxiety and depression. Our bodies actually respond to different types of food in different ways, so eating a poor diet can affect your mood, and negatively impact your mental and physical health.

A new field of science called “nutritional psychiatry” looks at the deep connections between our food and our mood.

WHAT WE EAT AFFECTS OUR MOOD - BUT HOW?

  • Eating more processed foods and foods high in refined sugars is linked with inflammation, impaired brain function, and depression.
  • The nutrients in our food can affect what compounds our bodies produce.
  • There is a nerve that connects our gut directly with our brain called the “vagus nerve.”
  • New research is even showing the previously unknown roles that our friendly gut microbes play in regulating our moods. So it’s important to keep them in check.

VITAMINS AND MINERALS TO LOOK OUT FOR

According to a new study, mood foods are ones that are high in the following 12 “Antidepressant Nutrients” including long-chain omega-3 fatty acids (EPA, DHA), iron, magnesium, potassium, selenium, zinc, folate, thiamine, vitamin A, vitamin B6, vitamin B12, and vitamin C.

GET MUNCHING

 Try and include as many of these in your diet as possible

Spinach, Swiss chard, Watercress, Lettuces - contain Magnesium, a mineral that helps reduce anxiety. The leafy green vegetables also contain high levels of B Vitamins (3, 6) which will keep your serotonin levels up, as well as most of the essential mood-boosting vitamins and minerals. Essentially, they are mood powerhouses.
Salmon - wild caught salmon is one of the best foods for mood and brain health. Also, other fatty fish such as mackerel, tuna and herring). It contains double the daily amount of Vitamin B12 needed which is a crucial vitamin for warding off depression. Salmon also has mood-stabilising essential fatty acids.
Oysters, and shellfish – They have essentials like vitamin B12, iron, and zinc, plus the added bonus of long-chain omega-3 fatty acids (EPA & DHA) necessary for optimal brain and mental health.
Liver, other organ meats and egg – They contain mood-boosting minerals and B-vitamins, plus they’re particularly high in vitamin A.
Nuts and seeds – Sesame seeds are great due to their Tyrosine content. Brazil nuts are also full of Selenium. Almonds are loaded with magnesium that helps reduce anxiety.
Blueberries - full of flavonoids to regulate mood, improve memory and protect the brain from ageing. A recent study has shown that the anti-inflammatory properties in blueberries may be helpful in treating PTSD and other mental health issues.
Strawberries - rich in vitamin A, C and Manganese. They protect against brain degeneration while also boosting the happy chemicals the brain produces.
Green tea - sipping a cup of tea can calm your nerves and brighten your mood; and if you make it a cup of green tea you could reap even more benefits. Drinking 2 or 3 cups a day has proved to reduce depression symptoms which may be due it containing the amino acid that helps reduce anxiety, L-Theanine. It also contains some caffeine which will also act as a pick me up.
Dark Chocolate - proof that chocolate does make you happy. Research has shown that eating a few squares of dark chocolate a day can reduce cortisol and other stress hormones. You can thank the abundance of antioxidants in chocolate.

There are specific nutrients needed for optimal mood and mental health. Eating nutrient-rich foods containing these mood-boosters are great for your mind and your body.

If you had to choose just one place to start, try adding more leafy green vegetables to your day.

Note: It’s important to see your healthcare practitioner if you have concerns about your mood. Foods can help, but they are not a cure.