How food can impact your mood?
Did you know that what you eat effects your mental health? By eating a balanced diet, with all the nutrients our body needs, food can impact our mood.
There’s a lot of science behind this. Our Beezee team are here to give you plenty of practical tips and examples of which foods can help you feel better – and why!
B Vitamins
B vitamins, like folate and cobalamin (B12), are key players in our nervous system. They help control our moods. Research has shown that low-levels of B12 has been associated with depression, while low folate can increase anxiety. (Grajek, 2022).
Before you start panicking, rest assured you can find B Vitamins in LOADS of foods that are packed full of nutrients too.
You can find B Vitamins in:
- Meat, fish, and eggs
- Dairy products like milk and plain yoghurt
- Green vegetables such as broccoli, brussel sprouts, cabbage, and kale
Vitamin D
Vitamin D is essential for our bone health but it can also help our brain health too.
Not getting enough vitamin D has been linked to depression and schizophrenia. Sunlight is the best source of vitamin D – but here in the UK, we know this is hard to come by! Especially in the winter months. This is why it’s so important to get vitamin D supplements.
You should aim for around 10 IU per day during the winter months. The IU will be displayed on the back of the bottle or pack. You can find vitamin D supplements in most supermarkets and pharmacies.
Magnesium and Zinc
Both magnesium and zinc can help our brains think clearer and help us feel better!
Magnesium plays a role in regulating mood. While zinc is essential for regulating brain functions. So you may not be surprised to hear that a lack of magnesium and zinc has been linked to symptoms of depression and anxiety.
You will find magnesium in nuts, black beans, edamame, and dark chocolate (partly why it’s often considered a “healthier” chocolate). While zinc can be found in shellfish, meat, legumes and whole grains.
Carbohydrates
Carbohydrates are a key energy source – not the bad guy! For more on that, you can check out our blog on food myths.
However, it’s worth noting that the kind of carbohydrates we eat matters.
Eating a lot of sugary or processed food like sweet, crisps and fast foods can lead to a spike in your blood sugars. Then your sugars can crash, which would make you feel moody or tired.
Whereas if complex carbohydrates (don’t worry, these aren’t complicated!) can help you keep a steady energy level throughout the day.
Examples of complex carbs are:
- Wholegrains – brown bread, brown rice and pasta, whole oats
- Legumes – beans, lentils, chickpeas
- Vegetables – broccoli, carrots, green peas.
How can your diet boost your mental health?
Could food be having an impact on your mood? Try to fill your plate with fruits, vegetables, whole grains, and healthy fats. Also, drinking plenty of water and staying active also helps your brain stay happy!
If you want to learn more about how to take care of your body and mind, sign up for our free Beezee programmes today. You’ll get tips and guidance on how to feel your best every day!
References
Diet, Stress and Mental Health – PubMed
Diet and Mental Health – PubMed
The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature
Role of zinc in the development and treatment of mood disorders – PubMed
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