Did you know that the food we eat can seriously impact our mental health? It’s time we shed some light on how a healthy eating plan can supercharge brain function, tackle cognitive diseases, and give our mental well-being a major boost. In this blog, I’ll dive into the world of natural vitamins and healthy fats found in certain foods that can work wonders for our brains.

Vitamins and nutrients are key for supporting your mental health and mood, incorporating these into your diet will improve brain function to keep you feeling on top form:

  • B Vitamins- Known for producing serotonin and dopamine to boost overall mood.
  • Magnesium- By regulating the nervous system, magnesium can help reduce the risk of depression.
  • Omega-3- This fatty acid can contribute to improving mood disorders.
  • Vitamin C- To accompany the well-known fact that vitamin C boosts the immune system, it can also impact energy levels.
  • Vitamin D- Last but not least, many mental health conditions have been associated with low vitamin D levels, so counteracting this will help improve brain function and mood.

Now it’s time to look at how we can add all of these vitamins to our diets without breaking the bank in Holland & Barrett!

To consume these vitamins naturally, mental health can be improved with the following nutrient and vitamin rich foods:

  • Salmon- Contains high levels of omega-3 fatty acids as well as natural vitamin D.
  • Chicken- Assisting with serotonin production, chicken includes vitamin B and magnesium.
  • Whole Grains- These can be found in many foods including oats, beans, wild rice and soy, these complex carbohydrates encourage slow glucose production for consistent energy.
  • Avocados- For all the avocado on toast lovers this will come as good news to hear that avocados include folate, vitamin K, B, C and magnesium, helping to pump your brain with positivity.
  • Leafy Greens– Pact with omega 3, magnesium and other nutrients, greens are well-rounded brain food!
  • Yogurt- One of the best probiotic sources helping reduce anxiety and stress, with magnesium, potassium and vitamin D.
  • Nuts- cashews, walnuts, chia seed and more are a superb source of omega-3 fatty acids.
  • Berries- Create a fruit salad with strawberries, blueberries, raspberries and blackberries for their valuable antioxidants helping prevent anxiety and depression.
  • Tomatoes- Containing Lycopene (which is the stuff that makes tomatoes red) which is super good for you, helping your brain fight diseases, protecting against Alzheimer’s, and boosting your concentration, memory, and logical thinking.
  • Dark Chocolate- Finally, the best of all and my favourite, chocolate! Switching milk chocolate for dark chocolate means more cocoa, in turn meaning more antioxidants. So, when you’re eating your next dark chocolate bar, research shows you will be positively affecting your mood, memory and attention.

You can easily transform these items into delicious, balanced meals or incorporate them into your favourite dishes, there are countless ways to add these foods to your diet. Consider including one or more of these ingredients on your shopping list and challenge yourself to create a mental health meal plan that suits your cooking abilities and personal preferences.

Power your brain with good food for a good mood and don’t forget to share with us on socials @jellybeanagency.

To find out more visit: www.icanotes.com/2018/04/04/10-foods-that-boost-mental-health/