During this pandemic, many people are experiencing a lot of stress, anxiety and fear while adjusting to the new norm. Food has become a source of comfort for many, as it can help to lift our mood. As Clara Mah, Nutritionist at Bella Marie France, explains, “There’s a reason for that — when the body is stressed, it produces the stress hormone known as cortisol, which makes us crave for comfort food, particularly those high in fat or sugar.”
What we eat can affect our mental health and even emotions. “Diets rich in refined carbohydrates (white bread, white rice, pasta, pastries) and excessive consumption of meat and fats are linked to higher oxidative stress. Whereas diets high in whole grains, fruits, vegetables, fish and legumes decrease the oxidative effects of stress. An emerging topic in research that has been gaining traction recently is the link between gut health and mental health. Having good physical and mental health has been found to stem from a healthy gut.”
And while we cannot avoid negative feelings, depression, or stress, there are some foods which can help you boost your mood, mental capacity and brain functions. Here are the top 10 foods to eat more of, along with our favourite recipes:
Vegetables are not just great for your physical well-being, but they boost your mental wellness too. Go for dark leafy varieties like spinach, kale, Swiss chard and beet greens as they are the most nutrient-dense. They are loaded with vitamins A, C, E, and K, minerals, plus phytochemicals to keep you mentally alert and sharp.
The creamy fruit is known as a superfruit for good reason – not only are they packed with nutritious goodness but avocados are comprised mostly of monounsaturated fats, the same healthy kind found in extra virgin olive oil, which help support the production of the memory and learning brain chemical acetylcholine.
Packed with omega-3 fatty acids, which have been known to affect mental and emotional health when levels are low, chia seeds are really easy to use in various recipes. You can use them as toppings for salads and soups, or in your baking. A quick way is to blend them into smoothies for a healthy drink.
Try our: Tofu And Chia Stir-fry recipe
Not only are eggs really yummy and versatile, but they are actually a very important diet staple when it comes to maintaining mental acuity and focus (it’s why you see it commonly being included into breakfast dishes) – choline in egg helps to maintain memory and communication signals, while lutein, vitamins D and B complex, zinc and omega-3 are all essential nutrients for brain functioning.
It’s called a “happy fruit” for good reason – and not just because of its cheery yellow appearance and “smiling” shape – bananas contain high levels of tryptophan that convert to serotonin; it’s the hormone responsible for making you feel good. Tests have shown that bananas keep your energy up and keep your mood upbeat. They are even known to have the power to help overcome depression.
Try our: Banana And Bread Pudding recipe
Most nuts are packed with nutrients and healthy “good” fats – both monounsaturated and polyunsaturated fats – and are also lower in bad cholesterol. But walnuts are especially great for boosting better brain functions, including faster processing speed, more mental flexibility and better memory. This is thanks to the polyunsaturated fat, polyphenols and vitamin E found in walnuts, which have been shown to help reduce oxidative damage and inflammation in the brain.
The wonder spice adds a fantastic favour to your dishes and is also a super ingredient with anti-inflammatory and anti-anxiety properties. The compound in turmeric responsible for its mental health benefits is curcumin – it has been scientifically proven to help treat psychiatric disorders and improve symptoms of depression.
Try our: Spiced Prawns With Turmeric recipe
Berries are high in antioxidants and have shown great benefits in helping to treat Alzheimer’s disease and other forms of mental decline by protecting brain cells from damage. All kinds of berries are good, so load up on strawberries, blueberries, raspberries, cranberries and blackberries. They are easy to snack on, or just add them into your bakes (see our recipe below).
Try our: Raspberry Ripple Cake recipe
The probiotics in yoghurt is found in studies to reverse symptoms of depression and anxiety and help improve mental wellness. In a research by the University of Virginia School of Medicine, they found that feeding lactobacillus, the live bacteria found in yoghurt, to mice with “depressive-like behaviour” or “despair behaviour” help to reverse their symptoms.
Chocolate is known to elevate moods as it stimulates the production of endorphins, the chemicals in the brain that create feelings of pleasure. Also, thanks to its content of serotonin, an anti-depressant that can enhance and brighten your mood, plus flavonols to boost positive feelings, it’s no wonder snacking on a bar of chocolate can lift you out of the blues. Rule: Be sure to go for dark chocolates always!
Try our: Chocolate Wheatens recipe
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Text: Sean Tan / Recipes: BauerSyndication.com.au