Food and Mood – How eating the right foods can affect your mental health in a positive way.

 

http://www.mentalhealth.org.uk/campaigns/food-and-mental-health/

Changes to our diet in the last fifty years or so are thought to be an important factor behind recent trends in mental health and mental illness. Together with Sustain: the alliance for better farming and food, we have launched a campaign to increase awareness and understanding of the links between food and mental health, and to press for shifts in policy and practice as a result. We are campaigning to change behaviour to increase the use of diet in the care, treatment and promotion of mental health.

This list  makes very interesting reading!  Identify your difficulty and take a look at the foods that could help you. Remember the mind is like a car – put the wrong fuel in and it won’t work properly!

Anxiety

Folic Acid

Green Leafy Veg – Spinach, lettuce, Asparagus, beets, Savoy cabbage, bok choi, broccoli, green peas, fresh parsley, brussels sprouts, avocados, cauliflower, avocado.

Fish – cod, tuna, salmon, halibut, shrimps, prawns.

Meat – calf’s liver, turkey.

Nuts and Seeds – peanuts, sesame seeds, hazel nuts, cashew nuts, walnuts.

Beans and Pulses -lentils, chick peas, black beans, kidney beans, pinto beans.

Fruit – oranges

Magnesium

Veg – spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage, watercress.

Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios,
walnuts, pecan.

Seeds – pumpkin, sunflower, poppy.

Wholegrains – oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa.

Dairy – plain yoghurt.

Legumes – baked beans.

Fruit – banana, kiwi, blackberries, strawberries, orange, raisins.

Sweet – chocolate.

 

Poor Concentration & Attention.

Vitamin B1

Wholegrain – spelt bread, oats, brown rice, barley, fresh pasta.

Pulses – lentils.

Veg –peppers, cabbage, broccoli, asparagus, romaine lettuce, mushrooms, spinach, watercress,green peas, aubergine, brussel sprouts.

Seeds – sunflower seeds.

Nuts – Brazil nuts,hazelnuts, pecans, pine nuts, pistachios, sesame seeds.

Fish/seafood – Tuna, salmon,mussels.

Meat – Pork.

Legumes – Soya milk

 

Depression

Vitamin B3

Wholegrain – brown rice, rice bran, wheatgerm.

Veg – broccoli, mushrooms, cabbage, brussel sprouts, courgette, squash.

Nuts – peanuts.

Meat – beef liver, beef kidney, pork, turkey, chicken.

Fish – tuna, salmon.

Seeds – sunflower seeds.

Vitamin B6

Wholegrains – brown rice, oats, bran, barley.

Fruit – bananas, mango.

Fish – tuna, trout, salmon.

Veg – avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok  choy, potato.

Meat – chicken, pork loin, turkey.

Beans – lima beans, soya beans.

Pulses –Chick Peas.

Seeds – sunflower.

Vitamin C

Veg – red pepper, red cabbage, broccoli, brussel sprouts, cauliflower, kale, celery, squash, cabbage, watercress.

Fresh Fruit – strawberries, oranges, tangerines, kiwi, cantaloupe,
papaya, cranberries, pineapple.

Folic Acid

Green Leafy Veg – Spinach, lettuce, Asparagus, beets, Savoy cabbage, bok choi, broccoli, green peas, fresh parsley, brussels sprouts, avocados, cauliflower.

Fish – cod, tuna, salmon, halibut, shrimps.

Meat – calf’s liver, turkey.

Nuts and Seeds – peanuts, sesame seeds, hazel nuts, cashew nuts, walnuts.

Beans and Pulses -lentils, chick peas, black beans, kidney beans, pinto beans.

Fruit – oranges.

Magnesium

Veg – spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage, watercress.

Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias,pistachios,walnuts, pecans.

Seeds – pumpkin, sunflower, poppy.

Wholegrains – oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa.

Dairy – plain yoghurt.

Legumes – baked beans.

Fruit – banana, kiwi, blackberries, strawberries, orange, raisins.

Sweet – chocolate.

Selenium

Wholegrains – wheat germ, brewers yeast.

Meat – calf liver, turkey breast.

Fish/seafood –Cod, Tuna, Halibut, Salmon, Shrimps, Prawns.

Vegetables – mushrooms, garlic, spinach.

Seeds – sunflower.L

Legumes – tofu.

Nuts – brazil.

Wholegrains – barley, rye, oats, long grain brown rice.

Seeds – mustard, sunflower.
Dairy – mozzarella cheese.

Omega 3 fatty acids

Fish – Salmon, sardines, mackerel, Scallops, fresh tuna, halibut, shrimps,prawns, cod, trout.

Seeds – Flax.

Nuts – Walnuts.

Zinc

Seafood/fish – oysters, mussels, shrimps, prawns.

Cereals – fortified breakfast cereal.

Nuts –cashews, walnuts, almonds.

Dairy – mozzarella, Swiss, cheddar cheeses, low fat yoghurt.

Pulses – chick peas, kidney beans, baked beans,lima beans.

Legumes – lentils, miso.

Meat– chicken (dark meat), turkey, lamb, pork, ground beef.

Seeds – pumpkin, sesame.

Vegetables – spinach, mushrooms, squash, asparagus, broccoli.

Fruit –blackberries, kiwi.

Tryptophan

Lean meat – Skinless turkey, skinless chicken.

Dairy – plain yoghurt, milk, eggs, cheddar, gruyere, swiss, cottage cheeses.

Nuts – almonds, pistachios, pecan, hazelnuts, peanuts/soy
nuts.

Seeds – poppy, pumpkin, sesame seeds.

Pulses – lentils, chick peas (hummus).

Legumes – kidney, lima beans, soya.

Vegetables – spinach, watercress, cabbage.

Wholegrains – porridge oats, brown rice.

Fruits – bananas, pineapple, plums, dates, figs, prunes.

Tyrosine

Lean meat – turkey, tuna, chicken liver, beef liver/Dairy – Cheddar, stilton, boursault,camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream.

Veg –avocados, green beans tofu, miso soup, soy sauce, spinach, yeast extract (marmite etc).

Fruit – bananas, canned figs, plums, raisins, tomatoes, prunes.

GABA

Wholegrains.

Poor Memory

Vitamin B5

Wholegrains – oatmeal, brown rice, wheatgerm, bran, brown bread.

Dairy – yoghurt.

Fruits– watermelon, blackberry, lemon, raspberry, strawberry.

Veg – broccoli, watercress, cauliflower, alfalfa sprouts, peas, carrot, celery, avocado, sweet potato, mushrooms. Legumes – broad beans.

Pulses – chick peas.

Vitamin B6

Wholegrains – brown rice, oats, bran, barley.

Fruit – bananas, mango.

Fish – tuna, trout, salmon.

Veg – avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potato.

Meat – chicken, pork loin, turkey.

Beans – lima beans, soy beans. Pulses –Chick Peas.

Seeds – sunflower.

Vitamin B12

Meat – calf liver, chicken, turkey,lamb.

Fish/Seafood – salmon, halibut, bass, tuna, shrimp, prawns, trout,oysters,crab,clams.

Dairy Products – cottage cheese, low fat yoghurt, boiled or poached eggs, milk.

Omega 3 fatty acids

Fish – Salmon, sardines, mackerel, Scallops, fresh tuna, halibut, shrimp, cod, trout.

Seeds –Flax.

Nuts – Walnuts.
 

 

Irritability

Vitamin B6

Wholegrains – brown rice, oats, bran, barley.

Fruit – bananas, mango/Fish – tuna, trout,
salmon/Veg – avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok
choy, potato/Meat – chicken, pork loin, turkey/Beans – lima beans, soy beans/Pulses –
Chick Peas/Seeds – sunflower.

Magnesium

Veg – spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage,
watercress/Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios,
walnuts, pecan /Seeds – pumpkin, sunflower, poppy/Wholegrains – oatmeal, wheatbran,
long grain rice, buckwheat, barley, quinoa/Dairy – plain yoghurt/Legumes – baked
beans/Fruit – banana, kiwi, blackberries, strawberries, orange, raisins/Sweet – chocolate.

Selenium

Wholegrains – wheat germ, brewers yeast / Meat – calf liver, turkey breast / Fish/seafood
– Cod, Tuna, Halibut, Salmon, Shrimp, /Vegetables – mushrooms, garlic, spinach /
sunflower seeds / legumes – tofu/Nuts – brazil/ Wholegrains – barley, rye, oats, long grain
brown rice/ Dairy – mozzarella cheese /Seeds – mustard, sunflower.

 

Stress

Vitamin B6

Wholegrains – brown rice, oats, bran, barley /Fruit – bananas, mango/Fish – tuna, trout,
salmon/Veg – avocado, watercress, bok choy, potato/Meat – chicken, pork loin,
turkey/Beans – lima beans, soy beans/Pulses – Chick Peas/Seeds – sunflower.

Vitamin B3

Wholegrain – brown rice, rice bran, wheatgerm / Veg – broccoli, mushrooms, cabbage,
brussel sprouts, courgette, squash/Nuts – peanuts/Meat – beef liver, beef kidney, pork,
turkey, chicken/Fish – tuna, salmon/Seeds – sunflower seeds

Magnesium

Veg – spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage,
watercress/Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios,
walnuts, pecan /Seeds – pumpkin, sunflower, poppy/Wholegrains – oatmeal, wheatbran,
long grain rice, buckwheat, barley, quinoa/Dairy – plain yoghurt/Legumes – baked
beans/Fruit – banana, kiwi, blackberries, strawberries, orange, raisins/Sweet – chocolate.

 

Confusion

Vitamin B12

Meat – calf liver, chicken, turkey,lamb/Fish/Seafood – salmon, halibut, bass, tuna, shrimp,
trout,oysters,crab,clams/Dairy Products – cottage cheese, low fat yoghurt, boiled or
poached eggs, milk

Zinc

Seafood/fish – oysters, mussels, shrimp /Cereals – fortified breakfast cereal/Nuts –
cashews, walnuts, almonds/Dairy – mozzarella, Swiss, cheddar cheeses, low fat yoghurt
/Pulses – chick peas, kidney beans, baked beans,lima beans/Legumes – lentils, miso/Meat
– chicken (dark meat), turkey, lamb, pork, ground beef/Seeds – pumpkin,
sesame/Vegetables – spinach, mushrooms, squash, asparagus, broccoli Fruit –
blackberries, kiwi.

 

Insomnia

Magnesium

Veg – spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage,
watercress/Nuts – Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan /Seeds – pumpkin, sunflower, poppy/

Wholegrains – oatmeal, wheatbran,
long grain rice, buckwheat, barley, quinoa

/Dairy – plain yoghurt/

Legumes – baked
beans/

Fruit – banana, kiwi, blackberries, strawberries, orange, raisins/

Sweet – chocolate.

 

Blank Mind

Zinc

Seafood/fish – oysters, mussels, shrimp /Cereals – fortified breakfast cereal/Nuts –
cashews, walnuts, almonds/Dairy – mozzarella, Swiss, cheddar cheeses, low fat yoghurt
/Pulses – chick peas, kidney beans, baked beans,lima beans/Legumes – lentils, miso/Meat
– chicken (dark meat), turkey, lamb, pork, ground beef/Seeds – pumpkin,
sesame/Vegetables – spinach, mushrooms, squash, asparagus, broccoli Fruit –
blackberries, kiwi.

 

Loss of Appetite

Zinc

Seafood/fish – oysters, mussels, shrimp /Cereals – fortified breakfast cereal/Nuts –
cashews, walnuts, almonds/Dairy – mozzarella, Swiss, cheddar cheeses, low fat yoghurt
/Pulses – chick peas, kidney beans, baked beans,lima beans/Legumes – lentils, miso/Meat
– chicken (dark meat), turkey, lamb, pork, ground beef/Seeds – pumpkin,
sesame/Vegetables – spinach, mushrooms, squash, asparagus, broccoli Fruit –
blackberries, kiwi.

 

Lack of Motivation

Zinc

Seafood/fish – oysters, mussels, shrimp /Cereals – fortified breakfast cereal/Nuts –
cashews, walnuts, almonds/Dairy – mozzarella, Swiss, cheddar cheeses, low fat yoghurt
/Pulses – chick peas, kidney beans, baked beans,lima beans/Legumes – lentils, miso/Meat
– chicken (dark meat), turkey, lamb, pork, ground beef/Seeds – pumpkin,
sesame/Vegetables – spinach, mushrooms, squash, asparagus, broccoli Fruit –
blackberries, kiwi.

Tyrosine

Lean meat – turkey, tuna, chicken liver, beef liver/Dairy – Cheddar, stilton, boursault,
camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream/Veg –
avocados, green beans tofu, miso soup, soy sauce, spinach, yeast extract (marmite
etc)/Fruit – bananas, canned figs, plums, raisins, tomatoes, prunes.

 

Disclaimer

This information is intended as a guide only. Some foods may cause allergic reactions. If you have any dietary concerns or feel you may be anxious or
depressed or experiencing any other mental health problem, you should consult your GP or medical advisor.

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