Author: Sindiswa Chigaru

Email: [email protected]
Phone: 0772 258 572
Bio: Passionate about healthcare in particular women’s and mental health.

YOU ARE WHAT YOU EAT: FOODS THAT BOOST MENTAL

Researchers have discovered a link between what we eat and our health and more
specifically our mental health. Our diets affect how we behave, think and feel.
Diet refers to the food that we eat everyday and in order for it to be balanced and
beneficial for us it has to consist of the right amount of nutrients and proportions.
Nutrition refers to the quality of food we eat, the kind of food we eat and how our
bodies process this food.

Our brains govern our thoughts, intelligence, emotions, memory and creativity and
just like other organs of the body it requires a range of nutrients to function optimally.
These include carbohydrates, fatty acids, proteins, minerals and vitamins such as B
vitamins, vitamin C, folic acid, magnesium, selenium, zinc and water.
For more information see table at the end.

According to the Mental Health Foundation in the United Kingdom, there is a growing
body of evidence that indicates nutrition plays a part in preventing, developing and
managing diagnosed mental health problems such as depression, anxiety,
schizophrenia, Attention Deficit Hyperactivity Disorder (ADHD) and dementia.

Highly processed, fried and sugary foods have little nutritional value and should be
avoided, research shows that a diet that regularly includes these kinds of foods can
increase the risk of developing depression by as much as 60%. (Akbaraly, T.N, et all
2009) On the other hand a person who consumes a whole food diet of fruits,
vegetables, nuts, wholegrains, legumes, fish and unsaturated fats is up to 35% less
likely to develop depression. (Jacka, F.N, 2013)

Some of the foods that are good for our mental health are:
 Beans - lentils, kidney beans, sugar beans and chickpeas contain thiamine which
is needed for the production of acetylcholine - neurotransmitter essential for
memory.
 Leafy greens - spinach, rape, covo, and broccoli help in slowing the rate of
cognitive or intellectual decline.
 Nuts and Seeds - walnuts, almonds, brazil nuts, peanuts, cashews, sunflower
and sesame seeds are good sources of Vitamin E -can improve mental health
and memory skills.
 Wholegrains - oats, brown rice and sorghum are a good source of tryptophan an
amino acid that assists in producing serotonin which helps in calming the mind,
improves mood and helps in sleep cycle.
 Berries - blueberries, blackberries, raspberries and strawberries all have
antioxidants which assist in repairing cells and also contain a compound called
polyphenolics which has been found to improve memory, concentration and
attention span.
 Oily Fish - salmon, prawns or even a fish oil supplement contain Omega 3 fatty
acids which help improve both long and short term memory which is great for
brain health.
 Avocados - rich in B vitamins known for stress relief, lowering depression and
lessening anxiety.
 Dark chocolate - has antioxidant properties which enhances focus and
concentration and stimulates endorphins which helps improve mood.
It is important to note that whilst these foods are largely beneficial moderation should
be exercised when consuming.
Small and meaningful change to the way we eat will go a long way in preserving our
mental health, if we start with small changes to the foods that we consume this will
be ultimately beneficial in the long run.
Table of essential vitamins and minerals, their effects and sources.
NUTRIENT EFFECT OF DEFEIENCY FOOD SOURCES
Vitamin B1 Poor concentration and Wholegrains
attention Vegetables
Vitamin B3 Depression Wholegrains
Vegetables
Vitamin B5 Poor memory Wholegrains
Stress Vegetables
Vitamin B6 Irritability Wholegrains
Poor memory Bananas
Stress
Depression
Vitamin B12 Confusion Meat
Poor memory Fish
Psychosis Dairy products
Eggs
Vitamin C Depression Vegetables
Fresh fruit
Folic Acid Anxiety Green leafy vegetables
Depression
Psychosis
Magnesium Irritability Green vegetables
Insomnia Nuts
Depression Seeds
Selenium Irritability Wheat germ
Depression Brewer’s yeast
Liver
Fish
Garlic
Sunflower seeds
Brazil nuts
Wholegrains
Zinc Confusion Oysters
Blank mind Nuts
Depression Seeds
Loss of appetite Fish
Lack of motivation
Source: Holford P: Optimum Nutrition for the Mind. London: Piatkus. 2003
Content published here is for informative purposes only, hoping that it helps to
encourage a healthy way of living. It should however never be used as a substitute
for direct medical advice from one’s doctor.
As always if you find that you are experience extreme levels of distress and anxiety
contact a mental health practitioner or local counselling and support organisations
and talk to someone.
You are not alone!