Can Food Improve Our Mental Health and Reduce Stress?

We certainly live in a stressful world and today there is very little good news, so what are we able to do to improve our mental health and reduce stress? The good news is that certain foods can help so why not incorporate them into your diet?

To ensure we are getting the foods that I believe can improve our mental health and general wellbeing they must be of the highest quality. I think you will agree that in this country we are often sold second-rate food at top prices and many of the supermarkets are the worst offenders. The fruit and vegetables that we buy have often been kept in cold storage for months and therefore their health-giving vitamins and minerals have been depleted. This is one of the main reasons that I encourage people to support our local farming community by buying local produce whenever possible.  Even better is when we grow our own produce organically.

This is the time of year when we are out in the garden planting and tidying up the herbaceous beds.  Why not plant a few vegetables in the borders this year and enjoy some home grown produce free of pesticides and artificial fertilizers which can then be picked and eaten on the same day? They may not be what are considered “Happy Foods,” but I am sure the pleasure you will gain from actually growing your own food for the family will bring happiness and health.  Please let me know about your successes with home grown food.

There are foods available that are known to provide the magic ingredients that enhance mood by releasing serotonin and also feed the nervous system, including chocolate!

Below are some of the foods that have been shown to have beneficial properties for mood enhancement and stress management – unfortunately we cannot grow all of them in this country!

My two favourites are:

🍌 Bananas Research has suggested that people who suffer from stress-related diseases commonly have a lack of magnesium in their diet – Bananas are a rich source of magnesium. Magnesium is often referred to as the ‘anti-stress mineral’, and other excellent sources include beans, broccoli, spinach, oats, mangoes, nuts and tuna.

🍊 Oranges Vitamin C found in oranges increases the production of noradrenaline, a hormone essential for activity and alertness. People with low vitamin C in their diet are more at risk of developing symptoms of depression.

Below are some vitamins and minerals that we require to maintain a healthy diet, and which can make us feel more energized and happier. These include:

🌱 Magnesium – found in bananas, spinach, and other greens and nuts

🥩 Iron – found in red meat, greens, eggs and certain fruits

🥛 Zinc – found in pulses, meat and milk

🌾 B vitamins – found in wholegrains, yeast and dairy products

🍤 Selenium – found in walnuts and Brazil nuts, liver, and shellfish

🧀 Vitamin A – found in liver, milk, cheese and oily fish

🍋 Vitamin C – found in citrus fruits and berries

🥗 Vitamin E – found in vegetable oils, meat, vegetables, fruit, nuts and cereals.

Yes, some food can help lift your mood, but if there is an underlying medical cause for the symptoms, please see your doctor.

Live with joy and Health 💚

Elizabeth Beetham