Food & Mood: How What We Eat Can Support How We Feel

Not all fats are created equal. Unhealthy fats like hydrogenated oils or trans fats may contribute to mood-dampening inflammation in the brain, and a decline in cognitive function. Healthy fats, on the other hand, help brain cells to communicate effectively, and help to regulate feel-good neurotransmitters like serotonin and dopamine.

Try limiting:

Corn oil
Beef and pork
Butter, low quality cheese
Margarine & vegetable shortening
Processed foods

Try adding more:

Avocados and avocado oil
Olives and olive oil
Nuts and seeds
Flax, chia, and hemp

Quick tip: Sprinkle ground flax or chia seeds onto oatmeal, yogurt or a smoothie for an easy nutritional boost.

Our brain is hungry too!

There are a handful of key nutrients that are considered the most beneficial for the brain: folate (folic acid), iron, magnesium, selenium, and vitamin C. These nutrients create our happy chemicals, contribute to proper functioning of brain cells, and preventing inflammation. They can also be found in a colorful array of fruits and vegetables, as well as other whole foods.

For selenium, vitamin C, and folate, try adding:

Bananas
Berries
Brazil nuts
Broccoli
Brussels sprouts
Papaya
Peppers
Asparagus

And don’t feel like you need to eat the same salad every day. A “rainbow” of different vegetables throughout the week is a simple way to get a wider variety of nutrients.

Make room for magnesium-rich foods

Magnesium is an essential mineral involved in many processes throughout the body, including normal nerve and brain cell function. It helps to increase stress resistance, but at the same is depleted by stress – making it both a vital nutrient, and a common deficiency.

Good food sources of magnesium include:

Leafy greens
Beans
Nuts & seeds
Brown rice & quinoa
Dark chocolate

Quick tip: Keep nuts or seeds on hand for an easy snack, or add pumpkin seeds to salads, soups and oatmeal.

Choose foods rich in iron

Iron plays important roles in normal body and brain function by helping to make serotonin and dopamine, and is present in hemoglobin, which brings oxygen to the brain.

Iron-rich foods include:

Beans and lentils
Pumpkin and other seeds
Leafy greens
Eggs
Dark chocolate

Quick tip: Pair plant-based sources of iron with foods rich in vitamin C — such as peppers, berries or broccoli — to help your body absorb the iron.

Quick tip 2: Iron is most bioavailable in spinach when it is blanched before eating

Eat a variety of colorful foods

One of the simplest approaches to eating for overall wellness is also one of the easiest to remember: eat the rainbow.

Different fruits and vegetables provide different vitamins, minerals and plant compounds, so try getting a rainbow of colors on your plate. Think:

A spinach salad with raspberries, chickpeas, pumpkin seeds, and an oil and balsamic vinegar dressing
Stuffed yellow peppers with red and white quinoa
A dessert of fresh, warm peaches with a touch of organic cream and topped with a few fresh basil leaves
Sides like a beet salad, green beans with dill or roasted yams with a dusting of cinnamon

Give your gut some love

Your gut and brain are more connected than you might think. Research into the gut-brain connection continues to explore how the microorganisms living in our digestive system interact with the rest of the body, including the brain. It surprises many people to hear that most of our serotonin is actually made in the gut, not the brain!

One practical way to support a healthy gut microbiome is to include a variety of fibre-rich and fermented foods in your diet.

Try:

Sauerkraut
Kefir
Yogurt with live cultures
Miso
Tempeh
Fermented vegetables
Beans and lentils
Fruits, vegetables and whole grains

Quick tip: If fermented foods aren’t already part of your diet, start small. A spoonful of sauerkraut alongside a meal or a serving of yogurt at breakfast can be an easy place to begin.

And yes, sugar matters too

There’s nothing wrong with enjoying an occasional piece of cake or your favorite treat. But when highly sugary foods and drinks become an increased part of the diet, it can lead to a sugar flood that may affect stress resistance and increase symptoms of depression.

Sugar isn’t always found in obvious places, either. Added sugars can show up in foods such as:

Breakfast cereals
Granola bars
Condiments and sauces
Flavored yogurts
Fruit drinks
Some canned foods
Prepared snacks

Quick tip: Check the nutrition label when you’re shopping. You may be surprised by how much added sugar can sneak into foods that don’t taste particularly sweet.

Think about what you can add — not just what you should avoid

Healthy eating can sometimes become a long list of foods we’re not supposed to eat. Instead, try thinking about what you can add to your day to support your brain.

Could you add a handful of berries to breakfast? Some spinach to your smoothie? A few walnuts to your afternoon snack? A side of vegetables with dinner? Small changes add up!

Food lays the groundwork for our body and mind to function as they’re supposed to, and building meals around a variety of whole, nutrient-rich foods is one practical way to support your overall mental wellness.

At Homesteader Health Foods, we’ve been a trusted local resource for more than 20 years. Our knowledgeable team, including nutritional consultants, is available to help you explore multiple sides of the mental health equation, so you can feel good…for life!

Come visit us at Homesteader Health Foods and continue the conversation with our team.

by Homesteader Health Foods