With mental health conditions such as depression and anxiety disorders becoming increasingly recognized in our society, we are also starting to become more aware of factors that influence our moods. Nutrition is a wonderful tool to help create a steady state within the body. Our nutrition plays a key role in energy maintenance, preventing deficiencies and as a consequence the production of hormones and transmitters.
There are a certain nutrients and food groups that are especially important in the role of mood:
Omega 3 fatty acids
Research shows that significant decrease in Omega 3 consumption has been associated with increase in depression symptoms. The fatty acid Eicosapentaeonic acid (EPA) gets converted into Docasahexanoic acid (DHA) and have been associated with anti-depressant effects.
Healthy fats
Fats are extremely important for our overall health. Cholesterol and healthy fats are essential for hormone production. When hormones are produced in balance there’s a reduced risk of depression. Avocado, fish, olive oil, nuts and seeds are all sources of healthy fats.
B vitamins
Deficiencies in B vitamins, namely folate-B9 and B12 have been linked to depression. Whole grains and green leafy vegetables are rich in B9, whilst meat and fish are good sources of B12.
Tryptophan
Tryptophan is an essential amino acid (a building block of protein), may have a natural relaxation component. Tryptophan helps to produce Serotonin a.k.a the happy hormone. We can obtain Tryptophan through our diet. Some studies have suggested that Tryptophan may help to reduce anxiety. Food rich in Tryptophan include oats, soy products, chicken and sesame seeds.
Magnesium
Magnesium plays a key role in muscle and nerve relaxation. Research has showed that Deficiency has been linked to anxiety like behaviours in animals. Leafy greens, legumes, nuts, seeds and whole grains are rich in magnesium.
Pre and Pro biotics
Having a healthy gut is crucial for our overall health. Eating a wide variety of plant-based foods (especially fibrous fruits and vegetables) is important for a diverse microbiome. Studies have shown compelling links between probiotic foods and a reduction in depression. Ensure that you eating fiber rich vegetables, pulses, legumes, kimchi, cabbage and live yogurt.
Sugar
A diet rich in refined sugar can cause constant blood sugar spikes and crashes which is linked to mood highs and lows. Limit high sugar foods and opt for complex carbohydrates (starchy vegetables, quinoa, oats and whole grains), high quality protein and healthy fats.
Dietary Stimulants
Stimulants such as alcohol and coffee can play a havoc on your mood and as a result you should limit them if you’re suffering with managing your moods.
Evidently, there is a link between what you eat and how you feel. It is important to note that there are other factors as well that could play a role so please seek personalised advice.
The link between Food & Mood
With mental health conditions such as depression and anxiety disorders becoming increasingly recognized in our society, we are also starting to become more aware of factors that influence our moods. Nutrition is a wonderful tool to help create a steady state within the body. Our nutrition plays a key role in energy maintenance, preventing deficiencies and as a consequence the production of hormones and transmitters.
There are a certain nutrients and food groups that are especially important in the role of mood:
Omega 3 fatty acids
Research shows that significant decrease in Omega 3 consumption has been associated with increase in depression symptoms. The fatty acid Eicosapentaeonic acid (EPA) gets converted into Docasahexanoic acid (DHA) and have been associated with anti-depressant effects.
Healthy fats
Fats are extremely important for our overall health. Cholesterol and healthy fats are essential for hormone production. When hormones are produced in balance there’s a reduced risk of depression. Avocado, fish, olive oil, nuts and seeds are all sources of healthy fats.
B vitamins
Deficiencies in B vitamins, namely folate-B9 and B12 have been linked to depression. Whole grains and green leafy vegetables are rich in B9, whilst meat and fish are good sources of B12.
Tryptophan
Tryptophan is an essential amino acid (a building block of protein), may have a natural relaxation component. Tryptophan helps to produce Serotonin a.k.a the happy hormone. We can obtain Tryptophan through our diet. Some studies have suggested that Tryptophan may help to reduce anxiety. Food rich in Tryptophan include oats, soy products, chicken and sesame seeds.
Magnesium
Magnesium plays a key role in muscle and nerve relaxation. Research has showed that Deficiency has been linked to anxiety like behaviours in animals. Leafy greens, legumes, nuts, seeds and whole grains are rich in magnesium.
Pre and Pro biotics
Having a healthy gut is crucial for our overall health. Eating a wide variety of plant-based foods (especially fibrous fruits and vegetables) is important for a diverse microbiome. Studies have shown compelling links between probiotic foods and a reduction in depression. Ensure that you eating fiber rich vegetables, pulses, legumes, kimchi, cabbage and live yogurt.
Sugar
A diet rich in refined sugar can cause constant blood sugar spikes and crashes which is linked to mood highs and lows. Limit high sugar foods and opt for complex carbohydrates (starchy vegetables, quinoa, oats and whole grains), high quality protein and healthy fats.
Dietary Stimulants
Stimulants such as alcohol and coffee can play a havoc on your mood and as a result you should limit them if you’re suffering with managing your moods.
Evidently, there is a link between what you eat and how you feel. It is important to note that there are other factors as well that could play a role so please seek personalised advice.