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Food for Thought

 

More and more scientific research is discovering that a nutritious diet isn’t just good for the body — it’s crucial for the mind too. This new knowledge is giving rise to a concept called ‘nutritional psychiatry’.

Which foods are best for my state of mind?

A variety of organic, nutrient-rich, unprocessed, low-sugar, and low-fat foods are reported to produce the best results for improved wellbeing.¹ Eating foods that have the nutrients (vitamins, amino acids and proteins) needed to balance a human body and mind.

How else can I improve my mental wellbeing?

A good diet means more than simply the fuel you use. For instance, our bodies and minds need energy to get through the day and this energy comes from food – so it’s important to eat regular meals to ensure your body gets the energy it needs to perform. In addition, staying hydrated and managing caffeine levels are also key ways of keeping on top of things mentally.

How can supplements help?

Supporting a healthy, balanced diet, vitamins and minerals supplements contain essential nutrients, such as iron, calcium and vitamins A, C, D and E which your body and mind need in small amounts to function properly.

What nutrition supports my mental wellbeing?²

Carbohydrates

In moderate amounts increase serotonin: a chemical that has been shown to have a calming effect on your mood.

Protein-rich foods

Increase norepinephrine, dopamine, and tyrosine, which help keep you alert.

Vegetables and fruits

Loaded with nutrients that feed every cell of your body, including those that affect mood regulating brain chemicals. The recommended amount is at least five-a-day.

Foods that are high in B vitamins

Can contribute to normal psychological function – these include liver, fresh orange juice, milk, cheese, poultry and red meat.

Probiotics

Studies have shown that probiotic foods such as miso, yogurt, sauerkraut, and kimchi, have been shown to help with the body’s digestive tract.³ Feelings such as anger, anxiety, sadness and elation can trigger symptoms in the gut.

Raw foods

Have also been proven to be related to improved emotional health (including carrots, apples and dark leafy greens like spinach).                                                                                   

Interesting fact

 Iron deficiency is the most common nutritional problem in the world, affecting at least 2.5 billion people. The first symptoms of iron deficiency are often neurologic, as those affected will frequently complain of fatigue and brain fog

 

1 https://www.who.int/news-room/fact-sheets/detail/healthy-diet
2 https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201109/have-you-fed-your-brain-today
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117398/
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