Every now and then we hear about the latest trending “must have” superfood.
Without a doubt, nutrition plays a vital role in our overall health and well-being, including our mental health.
What we eat affects our mood, energy levels, and ability to cope with stress.
A balanced diet that provides essential nutrients can help you maintain a good mental state, but a diet that is lacking in these nutrients can lead to feelings of anxiety, depression and irritability.
So what foods are particularly good for our mental health, and how do they benefit us?
• Foods rich in omega-3 fatty acids, such as oily fish, nuts and seeds, are important for maintaining good mental health. These essential fatty acids play a key role in brain function, leading to a reduced risk of depression, anxiety and other mental health problems.
• Vitamin B is essential for maintaining good mental health and preventing depression, anxiety and stress. Foods rich in Vitamin B include whole grains, nuts, leafy greens and eggs.
• Iron is needed to transport oxygen around the body and is essential for mental and physical energy. Foods rich in iron include red meat, poultry, fish, beans, and dark green leafy vegetables.
• Magnesium is essential for maintaining good mental health and reducing stress levels. Foods rich in magnesium include nuts, seeds, whole grains and leafy greens.
• Probiotics are beneficial bacteria found in fermented foods such as yogurt and kefir that may have a positive impact on mental health by reducing anxiety and depression.
• Antioxidants protect the body against the damaging free radicals that contribute to mental health problems. Foods high in antioxidants include berries, dark chocolate and leafy green vegetables.
• Always remember that dehydration can leave you feeling tired, irritable and confused and can have a negative impact on your mental health. Drinking enough water is essential to maintaining your mental health and preventing dehydration.
The good news is, you don’t need to go crazy: if you eat a varied diet, including at least five servings of fruits and vegetables a day, you should be able to get all you need.
Making a few good choices can make a big difference. Eating too much sugar or processed sweet foods can give you a “sugar rush” that only makes you want to eat more of the same thing.
Although the brain relies on glucose as an energy source, it does not need processed sugar to function efficiently.
In fact, consuming too much processed sugar can have negative effects on both your brain and your overall health.
Taking a few simple steps – incorporating a variety of nutritious foods and cutting back on processed and sugary foods – can make a big difference in your mood and reduce your risk of anxiety, depression and other mental health issues.
Martin Furber is a multi-modality qualified therapist and a member instructor for Mental Health First Aid England (wellbeing@martinfurber.com).
Everyone struggles with their mental health from time to time, but if you feel you are at risk of harming yourself or others please speak to your doctor, go to an emergency room, call the Samaritans on 116 123 or text SHOUT to 85258.
