“Good Mood Foods: What to Eat for Mental Wellness” ~ By Tim Gaunt, BSc (Hons) CBiol MRSB D.N.Tim Gaunt, BSc (Hons) CBiol MRSB D.N. • 2nd2ndBiochemist, Chartered Biologist, Nutritionist, Scientific Communication consultant.
Eating nutrient-dense foods and staying well hydrated really makes a difference when it comes to optimising our mental wellbeing.
Here’s how:
🍠 Complex carbohydrates provide the brain with a stable, consistent source of glucose. They are considered complex because the body converts them into glucose slowly, ensuring our blood sugar levels remain balanced. Choose tasty beans, chickpeas, corn, lentils, millet, parsnips, peanuts, peas, potatoes, quinoa, brown rice, squash, sweet potato …
Complex carbohydrates promote the brain’s production of the ‘happy’ neurotransmitter, serotonin; as do amino acids, the building blocks of protein.
🥚 Serotonin is made from the amino acid, tryptophan, and dopamine, our ‘Mr. Motivator’ neurotransmitter, is made from the amino acid, phenylalanine. Our body needs to absorb these amino acids (and others) via diet, and they can be found in beans, chicken, eggs, lean red meat, nuts, seeds …
We need a constant supply of vitamins and minerals too, particularly:
🥩 Thiamine for essential energy production; found in beef, chicken, nuts, peas, pork …
🎣 Vitamin B6 for brain development and cognitive function; found in avocado, banana, chickpeas, eggs, salmon …
🥬 Folate for neurotransmitter synthesis; found in asparagus, beans, eggs, leafy green vegetables, peas, sprouts …
🦪 Vitamin B12 for serotonin, norepinephrine and dopamine production; found in beef liver, clams, oysters and sardines … B12 provides an insulating layer which enables our brain cells to transmit signals effectively.
🌶️ Vitamin C for powerful antioxidant protection; found in broccoli, cherries, kiwi fruit, peppers, strawberries …
🥜 Magnesium for mood and sleep neurotransmitter regulation; found in almonds, cashews, chia seeds, flax seeds, peanuts, pumpkin seeds …
🌾 Selenium for energy production, mood regulation and thyroid function; found in Brazil nuts, mushrooms, oats …
🍤 Zinc for brain signaling and transmission; found in pumpkin seeds, shellfish, turkey …
Finally, we need vitamin D and omega 3 DHA and EPA which have a ‘robust biological basis’ to support their ‘anxiolytic and antidepressant potential’.
Impressive!
☀️ Our primary source of vitamin D is sunlight and, here in the UK, most are now advised to take a daily age and dose-appropriate supplement.
🐟 Omega 3s are found in anchovies, beans, broccoli, cantaloupe melon, cauliflower, chia seeds, flax seeds, hemp seeds, herring, mackerel, salmon, sardines, spinach, trout, tuna, walnuts …
Stay happy and healthy !
Follow the Live Life Well India channel on WhatsApp: https://whatsapp.com/channel/0029Va5ApF5FHWpz7Y8zUU15
#healthandnutrition #healthandwellbeing #preventativehealth #mentalhealth #mentalhealthnutrition #dietandmentalhealth #mentalwellbeing #vitaminD #omega3s #magnesiumdeficiency #seleniumdeficiency #nutritionforwellness #foodandmood #brainboostingfood #goodmoodfood #brainfood #eatyourselfhealthy #eatwellbewell #feelthedifference #eatdrinklearn