5 Foods for Improved Mental Health

How can you use food to support your mental well-being?

Many foods can activate the pleasure and reward centers in our brain, thus momentarily elevating our mood; Foods that are processed, fried, high in carbohydrates, fats, sugar and salt. These foods tend to be void of nutrients such as minerals and vitamins, thus they create a short term elevation to our mood, with a long term drop. 

As you may have already realized, these result in an unsustainable rhythm in the body, which isn't viable to our long-term mood and overall well-being. Paying attention to how food makes you feel is one of the most important ways you can take charge over your own health.

When we talk about mental health we always think about brain health. Ensuring our brain is getting all that it needs for optimal functioning is key. Taking care of our brain means we have more clarity and higher cognitive capacities, improved mental health and support our emotional well-being. This happens as a result of chemicals in the body such as neurotransmitters, proteins and fats that elevate our mood and support proper communication of cells in the body.

The next thing we really want to consider is gut health! A healthy gut is able to absorb all the nutrients from the food we eat, which translates into the body having all the chemicals it needs to build tissues, repair and grow. It also means creating neurotransmitters such as serotonin and dopamine that elevate mood. Building those neurotransmitters requires protein as they are built from those components.

While there are many foods that could support good mental health, here are a few you can start with:

• Salmon- is both a great source of protein and omega 3 fatty acids. Omega 3 fatty acids are essential as the body can’t produce them. They mainly exist in fatty fish such as sardines, anchovies, salmon, and mackerel. They also exist in smaller amounts in plant based sources such as  flaxseeds, chia seeds and walnuts. Omega 3 supports brain health, lowers inflammation, and is a structural part of every cell in the body. 
• Beets- contain a few supportive chemicals: Betaine, Folate and Nitrates which the body converts into nitric oxide.  All these chemicals supports improved circulation and improved delivery of oxygen to cells, and result in improved healing and a sense of relaxation.
• Eggs- contain high amounts of Choline (which exist in egg yolk). Choline has an important role in supporting cognitive health. Eggs also provide iron and healthy fats which supports brain and mental wellness.
• Dark Leafy Greens- high in many minerals and vitamins, but particularity high in Folate and Magnesium - both are associated with lower depression and anxiety.
• Pumpkin seeds- contain Tryptophan which is a precursor to serotonin, our feel good hormone. Tryptophan helps relaxation which supports sleep and lowers anxiety and stress. Other foods containing high amounts of tryptophan are nuts and seeds, grass fed meats, fish, eggs, soy products and turkey.