It’s Mental Health Awareness Month and this October we are highlighting research, tips and advice to help our members live a happier, healthier life. While the link between diet and physical health is well-established, emerging research shows that what we eat can significantly influence our mental health too. Read on for our list of foods that can boost your mood and which ones to axe!
Research shows that vitamins, minerals, and omega-3 fatty acids play critical roles in brain function, and deficiencies in these nutrients can contribute to mood disorders like anxiety and depression. Here, we highlight key nutrients for mental well-being, foods to include, and those to avoid for a happier mindset.
A 2017 systematic review in Psychiatry Research found that diets high in processed foods, sugary snacks and trans fats were linked to an increased risk of mood disorders, while a diet rich in fruits, vegetables, fish and whole grains was associated with a reduced risk of depression. While this article below is a guideline, we recommend speaking to your medical doctor or a dietician to help tailor-make a nutrition plan to suit your specific needs.
Food For A Happier Mindset
Key Nutrient: Omega-3 Fatty Acids
What To Eat: Fatty fish like salmon, sardines and mackerel; flaxseeds; chia seeds; and walnuts.
Why: Omega-3s are vital for brain function and the regulation of neurotransmitters that influence mood.
Try this recipe: Low-Carb, High-Protein Broccoli And Trout Week-Night Dinner
Key Nutrient: B Vitamins
What To Eat: Leafy greens like spinach and kale; beans; eggs; and fortified cereals.
Why: B vitamins play a role in the synthesis of serotonin and dopamine, neurotransmitters crucial for mood regulation. For those following a plant-based diet: deficiency in B12 and folate has been linked to higher levels of homocysteine, a marker of inflammation that’s associated with depression, so make sure to supplement.
Try this recipe: Raw, Crunchy Spring Green Salad
Key Nutrient: Magnesium
What To Eat: Pumpkin seeds; nuts like cashews and almonds; tofu; oats; banana; spinach and dark chocolate.
Why: Magnesium helps manage stress by regulating neurotransmitters that calm the nervous system. A 2018 study published in Nutrients found that magnesium supplementation reduced anxiety in individuals with mild to moderate anxiety disorders.Try this recipe: Healthy Breakfast Oat Brownies or this Chocolate, Banana and Oats Smoothie
Key Nutrient: Vitamin D
What To Eat: fatty fish (see above); egg yolks; mushrooms and fortified foods (certain cereals and orange juice) + getting daily sun exposure.
Why: Vitamin D supports brain health by modulating the release of serotonin and other mood-related neurotransmitters. Low levels of vitamin D have been associated with an increased risk of depression.
Try this recipe: Try these 3 easy Egg Recipes For Dinner or this Vegan Shepherd’s Pie which contains mushrooms in the mix.
Axe These Foods For A Boosted Mood:
1. Processed foods – fast food and junk food takeouts.
2. Foods high in sugar – nutrient empty, high calorie sugary foods like candies, doughnuts and cakes.
3. Trans fats – snack foods like french fries, fried chicken, powdered creamers, potato chips (make sure to read the packaging).
4. Alcohol – alcohol disrupts sleep patterns and can exacerbate anxiety and depression symptoms over time.