Diet, exercise and sleep have the potential to alter our brain
health and mental function. This raises the exciting possibility that
changes in diet are a viable strategy for enhancing cognitive
abilities, protecting the brain from damage and counteracting the
effects of aging.”
East fewer high sugar foods and more wholegrain cereals, nuts, beans,
lentils, fruit and vegetables.
Great! Now you know which nutrients you need to include in your diet, but if you’re anything like me, trying to incorporate that knowledge into a diet plan can be challenging! Which foods are rich in which nutrients and how do you actually bring those foods into your daily life?
To make it easier for you (and me) I’ve created a Good Mood Food shopping list of ingredients. My theory is that once we have the right ingredients, we’ll see how easy it is to create delicious dishes that not only taste good, but also give your brain the best chance of functioning properly.
If you struggle to come up with recipes, don’t worry, I’ll be bringing some of those to you too over the coming months in a series of posts called – Recipes for Mental Health. I’m still developing my knowledge in this area – so we can learn together. If you have any recipe ideas, please feel free to share.
List of Ingredients to Improve Your Mental Health
Cupboard Stock
Brown rice (B1, B3, B5, B6, Selenium)
Porridge Oats (B1, B3, B5, B6, Selenium)
Walnuts (magnesium, Omega 3, tryptophan, zinc)
Brazil nuts (selenium)
Pumpkin Seeds (magnesium, Omega 3, zinc)
Sunflower seeds (magnesium, omega 3, zinc and selenium)
Garlic (selenium)
Vinegar (for salad dressings)
Wholegrain Bread (B vitamins)
Olive Oil (omega 3)
Hemp Oil (omega 3, 6 & 9)
Beans and pulses
Vegetables
Peppers (B1, B3, B5, B6, VC, Magnesium)
Broccoli (B1, B3, B5, B6, Magnesium)
Spinach (Folic Acid)
To complete salad & vegetable dishes: Cucumbers, Tomatoes, Celery (also great for stress), Courgettes, Mushrooms, and Green Beans
Fruit
Bananas (B6, tryptophan)
Oranges (Vitamin C)
Strawberries (Vitamin C)
A few extras such as apples, pears and berries
Meat & Fish
Chicken (B12, tryptophan)
Salmon (B12, Omega 3, Selenium, zinc)
Tuna (B12, Omega 3, selenium, zinc)
Liver, Beef & Lamb
Other fish I buy: tinned tuna, sardines, mackerel. As they’re in tins I know they’re not ideal – but hey – they’re better for you than tinned baked beans.
Dairy
Natural Yoghurts (B12)
Eggs (B12)
To make up complete dishes: Humus, Cheese, and Milk
And finally – Chocolate
So, there you have it, a complete shopping list of ingredients to help improve your mental health. It’s now approaching lunchtime, so I’m off to drum up a luscious salad, rich in omega 3.
health and mental function. This raises the exciting possibility that
changes in diet are a viable strategy for enhancing cognitive
abilities, protecting the brain from damage and counteracting the
effects of aging.”
East fewer high sugar foods and more wholegrain cereals, nuts, beans,
lentils, fruit and vegetables.
Great! Now you know which nutrients you need to include in your diet, but if you’re anything like me, trying to incorporate that knowledge into a diet plan can be challenging! Which foods are rich in which nutrients and how do you actually bring those foods into your daily life?
To make it easier for you (and me) I’ve created a Good Mood Food shopping list of ingredients. My theory is that once we have the right ingredients, we’ll see how easy it is to create delicious dishes that not only taste good, but also give your brain the best chance of functioning properly.
If you struggle to come up with recipes, don’t worry, I’ll be bringing some of those to you too over the coming months in a series of posts called – Recipes for Mental Health. I’m still developing my knowledge in this area – so we can learn together. If you have any recipe ideas, please feel free to share.
List of Ingredients to Improve Your Mental Health
Cupboard Stock
Brown rice (B1, B3, B5, B6, Selenium)
Porridge Oats (B1, B3, B5, B6, Selenium)
Walnuts (magnesium, Omega 3, tryptophan, zinc)
Brazil nuts (selenium)
Pumpkin Seeds (magnesium, Omega 3, zinc)
Sunflower seeds (magnesium, omega 3, zinc and selenium)
Garlic (selenium)
Vinegar (for salad dressings)
Wholegrain Bread (B vitamins)
Olive Oil (omega 3)
Hemp Oil (omega 3, 6 & 9)
Beans and pulses
Vegetables
Peppers (B1, B3, B5, B6, VC, Magnesium)
Broccoli (B1, B3, B5, B6, Magnesium)
Spinach (Folic Acid)
To complete salad & vegetable dishes: Cucumbers, Tomatoes, Celery (also great for stress), Courgettes, Mushrooms, and Green Beans
Fruit
Bananas (B6, tryptophan)
Oranges (Vitamin C)
Strawberries (Vitamin C)
A few extras such as apples, pears and berries
Meat & Fish
Chicken (B12, tryptophan)
Salmon (B12, Omega 3, Selenium, zinc)
Tuna (B12, Omega 3, selenium, zinc)
Liver, Beef & Lamb
Other fish I buy: tinned tuna, sardines, mackerel. As they’re in tins I know they’re not ideal – but hey – they’re better for you than tinned baked beans.
Dairy
Natural Yoghurts (B12)
Eggs (B12)
To make up complete dishes: Humus, Cheese, and Milk
And finally – Chocolate
So, there you have it, a complete shopping list of ingredients to help improve your mental health. It’s now approaching lunchtime, so I’m off to drum up a luscious salad, rich in omega 3.
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