Foods for Improving Mental Health

Did you know that certain nutrient deficiencies can cause mental health problems like anxiety and depression? This includes nutrients like B vitamins, omega-3s, iron, magnesium, zinc, iodine, and more.

Certain nutrients, such as amino acids, vitamins, and minerals, are essential for the synthesis and function of neurotransmitters, which are chemical messengers that transmit signals between neurons in the brain. Some of these neurotransmitters are things like serotonin, oxytocin, and dopamine - which can play a key role in mood regulation.

Maintaining good mental health is crucial for overall well-being, and one way to support mental wellness is through nutrition. Here are the top five foods you can be eating to help promote overall good mental health:

1. Pasture-Raised Beef
You may not know this, but pasture-raised beef contains a variety of vitamins and minerals that promote good mental health. It’s rich in iron and B vitamins, specifically folate, B6, and B12. These nutrients are crucial for brain health and function. For example, vitamin B12 is involved in neurotransmitter synthesis and mood regulation, while zinc plays a role in cognitive function and stress response. Studies have shown that lower levels of certain B vitamins may be linked to depression.

2. Wild-Caught Fish
Fatty fish like salmon, mackerel, and trout are excellent sources of omega-3 fatty acids, particularly EPA and DHA. These fatty acids are essential for brain health, as they contribute to the structure of brain cell membranes and help regulate neurotransmitter function. Additionally, omega-3s help to lower inflammation, which in turn supports your brain. Consuming omega-3-rich fish regularly has been linked to improved mood and reduced risk of depression.

3. Oysters

Oysters are one of the richest food sources of zinc, an essential mineral involved in numerous physiological processes, including neurotransmitter function, synaptic signalling, and neurogenesis (the formation of new neurons). Adequate zinc intake is crucial for maintaining optimal brain function and mood regulation. Zinc deficiency has been associated with mood disorders such as depression and anxiety. Plus, oysters contain iodine, which can help support a healthy thyroid, also crucial for mood regulation.

4. Leafy Greens
Dark, leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that support brain health. They are rich in folate, which plays a crucial role in neurotransmitter synthesis, including serotonin and dopamine, which are important for regulating mood and supporting good mental health. Additionally, the antioxidants in leafy greens contain magnesium and help protect brain cells from oxidative stress.

5. Berries

Berries such as blueberries, strawberries, and blackberries are loaded with antioxidants, particularly flavonoids, which have been shown to have neuroprotective effects. These compounds help reduce inflammation and oxidative stress in the brain, which can contribute to improved cognitive function and mood regulation.

Words above from article here but of course there are other foods that can help support your mental health - foods high in protein and certain fatty acids.

Diets higher in protein can support your mental health. Protein contains chemicals called amino acids, which your brain needs to produce chemicals called neurotransmitters. These help to regulate your thoughts and feelings.

You can find protein in foods like:

Legumes (peas, beans and lentils), Nuts and seeds, Milk, Fish, Eggs, Cheese, Lean meat, Soya products

Your brain needs certain fatty acids, such as omega-3 and omega-6, to keep it working well. You can find these healthy fats in:

Nuts and seeds, Avocados, Oily fish, such as sardines and mackerel (these are often cheaper if you buy them tinned)

You can read more about food and mental health here

Please be aware that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan