There is increasing research on how the foods we eat can affect our mood and mental wellbeing.
In general, plant-based foods have been linked to a reduced risk of depression and anxiety
particularly fruit, vegetables, whole grains, beans, nuts and seeds.
Nutrient deficiencies such as lack of magnesium or omega-3 fatty acids in the diet can also affect our mood.
In contrast, inflammatory foods such as fried foods and processed meat can contribute to neuroinflammation which can play a role in dementia as well as anxiety and depression.
Matcha
Matcha is a high-grade powdered Japanese green tea powder made from finely ground dried tea
leaves. The amino acid, L-theanine (L-THE) found in abundance in matcha is associated with a
number of health benefits, including improvements in mood and a reduction of stress and anxiety-
like symptoms. For those who find that coffee makes them jittery, it is worth trying matcha, as L-
theanine seems to have a synergistic effect with caffeine. Enjoy with oat milk for a delicious morning
pick-me-up that won’t give you an afternoon slump.
Tofu
Tryptophan is an amino acid that is readily available in plant foods such as edamame, tofu, tempeh,
nuts and seeds, oats, quinoa, broccoli, dark leafy greens, and green peas. It is a precursor for
serotonin, our “feel-good hormone”. Tofu is particularly delicious in stir-fries, salad bowls and curries. Adding more plant protein to the diet can help stabilise blood sugar levels.
Sweet potatoes and other complex carbohydrates
Complex carbohydrates such as sweet potato likely increase serotonin production. As serotonin is
also the precursor to melatonin, our sleep hormone, eating complex carbs may also help improve
your sleep, which in turn can improve your overall mood. Enjoy a baked sweet potato with
guacamole or add sweet potato to your soups and stews.
Turmeric
This powerful yellow spice been shown to benefit brain health, reduce depression, decrease
inflammation and help with new brain cell growth. Pair it with black pepper (which contains the
compound piperine) to improve absorption. It tastes delicious in lentil dals, stews, soups and even in
soya milk lattes.
Dark chocolate (over 70%)
Dark chocolate does have health benefits as a mood-boosting food but it is best enjoyed in smaller
amounts – a couple of squares. If you are sensitive to caffeine, avoid eating it too late in the evening.
Choose one with a higher cacao content (at least 70%) as these are lower in sugar. Flavonoids, plant
nutrients found in many foods, are particularly abundant in dark chocolate and studies show that
these may benefit brain and heart function. Dark chocolate is also a source of magnesium, iron and
other antioxidants.
Sunbathed mushrooms (but take a Vitamin D supplement!)
Did you know that mushrooms can produce their own Vitamin D when “sunbathed”? This means
exposing them to sunlight, either outside on a sunny day, or on a windowsill with the window open
to enable the UV rays to reach them. Mushrooms can also be bought ‘pre-sunbathed.’ Mushrooms
are delicious sautéed with a little olive oil.
Eating sunbathed mushrooms is a great way of getting a little Vitamin D boost, which is important
for the functioning of our immune system, our mood and our energy levels. However, regardless of
whether one eats animal products or is plant-based, we are unlikely to consume enough dietary
vitamin D and a supplement should ideally be taken, especially in the winter months as per
government recommendations. Some people may need more Vitamin D such as those with darker
skin or with certain medical conditions. Opt for a supplement containing Vitamin D3 which is vegan.
Walnuts
Walnuts are rich in anti-inflammatory omega-3 fats which are heart and brain-healthy. Omega-3 fats
are known to improve mental health and related diseases such as depression (Sublette et al., 2011;
Bigornia et al., 2016). Sprinkle a serving of 6 walnut halves over porridge, plant-based yoghurt or a
fresh green salad to reap the benefits.
Saffron
In a clinical trial, saffron has been shown to help significantly reduce depressive symptoms
compared to a placebo. Saffron has also been shown to perform comparably to several
antidepressant drugs in several studies, although it must be noted that these are small studies
looking at mild-to-moderate depression. Try making saffron rice or saffron infused rice pudding.
Brazil nuts
Brazil nuts are an excellent source of selenium, a micronutrient that has been linked to a reduction
in depression. Low selenium intake is also associated with a poorer mood. Enjoy 1-2 Brazil nuts every
day to get the benefits.
Kimchi
Probiotic rich foods such as kimchi, a fermented Korean cabbage, are rich in probiotics, gut-loving
good bacteria. Studies on probiotic rich foods such as sauerkraut and kimchi suggest that those who
eat these foods regularly improve their anxiety levels, perception of stress and overall mental
wellbeing. Kimchi is delicious added to a grain bowl or stir-fry.
Note: Please note that this is not intended to be individual nutrition advice or a replacement for medical advice. Please contact your family doctor/ GP if you are struggling with your mental health.
