How does eating well improve mental health?
At Britt’s Superfoods, we are passionate about how nutritious food can positively impact your well-being. This passion is particularly relevant when discussing depression, as one in four people in the UK will experience a mental health problem each year. While there are no immediate cures for depression and anxiety, ensuring your diet is rich in specific foods can boost your health and help improve your chances of recovery.
Serotonin-Boosting Complex Carbohydrates
Complex carbohydrates found in fruits, vegetables, pulses, and whole grains play a crucial role in mood regulation. These foods, such as vegetables, fruits, whole grains, beans, and oats, release sugar slowly, helping to stabilise your mood by avoiding blood-sugar spikes and dips. Additionally, they indirectly aid in the production of serotonin, a neurotransmitter that regulates mood.
Tryptophan-Rich Foods
Tryptophan is an amino acid that gets converted into serotonin, the feel-good chemical. Foods such as oats, dried dates, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts are excellent sources. Pairing tryptophan-rich foods (such as eggs, oily fish, and dark chocolate) with complex carbohydrates can enhance tryptophan absorption, potentially boosting mood.
Folate-Rich Foods
There is a proven link between folate (folic acid) deficiency and severe depression. Incorporate lentils, asparagus, and dark leafy greens into your diet. To preserve folate, lightly steam vegetables rather than boiling them, or better yet, consume them raw in our delicious Kale, Reishi & Maca Juice.
Antioxidant-Rich Foods
Antioxidants help fight free radicals, which can be harmful to the brain. Vegetables like kale and spinach are rich in antioxidants and contribute to overall brain health, potentially impacting mood positively. Additionally, blueberries, pomegranates, and raspberries are packed with antioxidants that help reduce oxidative stress and inflammation, supporting better mood. Britt’s Superfood Elixir Vitality Juice is an incredible antioxidant blend. Packed with superfood ingredients rich in antioxidants, this raw and delicious berry drink provides a unique boost to your vitality.
Essential Fatty Acids
Essential fatty acids, particularly Omega-3, support the activity of feel-good neurotransmitters such as serotonin and dopamine. Omega-3 is found in foods like oily fish such as salmon, tuna, mackerel, and sardines. These fats are crucial for brain function and play a role in serotonin and dopamine communication, positively impacting mood.
Reducing Sugar Consumption
Reducing sugar consumption is important as it can cause sudden surges and slumps in blood sugar levels, affecting the supply of glucose to the brain and impacting mood stability.
B Vitamins
B vitamins, such as those found in eggs, whole grains, dairy, beans, bananas, green vegetables, and beetroot, support brain function and protect against depression. Specifically, folate (Vitamin B9) is essential, and a diet low in folate may increase the risk of depression, especially in older individuals. Sources of folate include green vegetables, citrus fruits, liver, beans, and fortified foods. Britts Superfood's Pure Beetroot and Beetroot & Maqui Juice Mix Juice contain high levels of folate, which can help maintain healthy blood formation, immune system and contributes to reducing tiredness and fatigue.
Exercise
Exercise, particularly outdoors, is vital for boosting mood and overall mental health. Physical activity increases blood flow, enhances mood, and contributes to better mental well-being.
Incorporating these foods into your diet can have a profound effect on your mental health. By prioritising a nutritious diet rich in complex carbohydrates, tryptophan, folate, antioxidants, essential fatty acids, and B vitamins, you can support your journey towards improved mental health and well-being.
