Food to help your Mood

Debbi Carberry Depression, Men, Mental Health, Teens, Women

What we eat plays an important role in how we feel. Deficiencies in some essential vitamins and minerals can lead to mental health issues.

Though we have an abundance of food the fruits and vegetables grown decades ago were much richer in vitamins and minerals than the varieties we are eating today and this is due to soil depletion.

The eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day.

Food that provides us with vitamins in the B group are essential for the production of neurotransmitters like serotonin, which controls behaviour and can contribute to feelings of well-being and happiness.

To improve your mental health try to add more of these foods to your diet:

B family of vitamins

B1 – Poor concentration
B3 – depression, stress
B5 – poor memory
B6 – depression, poor memory, irritability, stress

Brown rice (B1, B3, B5, B6, Selenium)
Porridge Oats (B1, B3, B5, B6, Selenium)
Wholegrain Bread (B vitamins)
Peppers (B1, B3, B5, B6, VC, Magnesium)
Broccoli (B1, B3, B5, B6, Magnesium)

B12 – poor memory, confusion
Chicken (B12, tryptophan)
Eggs (B12)
Natural Yoghurts (B12)

Folic acid – anxiety, depression
Spinach (Folic Acid)
Kidney Beans (Folic Acid)
Avocado (Folic Acid)

Magnesium – anxiety, depression, irritability, stress, insomnia
Pumpkin Seeds (magnesium, Omega 3, zinc)
Sunflower seeds (magnesium, omega 3, zinc and selenium)
Walnuts (magnesium, Omega 3, tryptophan, zinc)

Selenium – depression, irritability
Brazil nuts (selenium)
Garlic (selenium)

Zinc – depression, confusion, blank mind, loss of appetite, lack of motivation
Mushrooms (zinc)
Seafood – particularly oysters (zinc)
Pumpkin and Squash seeds (zinc)

Omega 3 – depression, poor memory
Olive Oil (omega 3)
Salmon (B12, Omega 3, Selenium, zinc)
Tuna (B12, Omega 3, selenium, zinc)

Tryptophan – depression
Bananas (B6, tryptophan)
Chicken (tryptophan)
Eggs (tryptophan)

Also Remember

Not all food is created equal – try to eat most of the food you consume in its most natural state
If it is pre-packaged someone has messed with it
Food should rot within a reasonably short time – if it doesn’t – someone probably messed with it
If your grandmother wouldn’t recognize it – someone probably messed with it
Eat well ….

Check out my article on ways to fight depression without medication.

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Until next time ..