Nutrition has an undoubted role to play in maintaining and supporting every aspect of people’s health. New and ongoing research suggests that certain nutrients, individual foods, and eating patterns may be linked to mood disorders and may play a supportive role in mental well-being and even weight loss.
Ian Marber, an independent nutritionist, shared four of the best foods proven to boost moods.
Walnut
Walnuts are packed with omega-3 fats, in the form of alpha-linolenic acid.
They are a significant source of key nutrients that support a range of functions from heart health to mood.
But on a more practical level, they are versatile, portable and easy to find in stores.
Marble recommended using walnuts as a snack between meals, added to yogurt and berries or porridge for breakfast, or broken into a salad or on top of fish or vegetables enjoyed as a main meal.
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“Low folate status has been linked to depression, with some studies suggesting that nearly 30 percent of severely depressed patients have folate deficiency.
“Achieving adequate folate intake can improve clinical outcomes in certain mental health conditions.”
About 100g of raw spinach contains 194mcg of folate, which is a shade less than the recommended nutritional intake for a 200mcg adult.
“Another reason to enjoy spinach is that it has very good value,” he remarked.
Berries
Berries have a high content of antioxidants known as flavonoids, which can help activate brain pathways associated with better cognition.
Marble has revealed that they are also full of polyphenols, which can help manage blood pressure levels and keep blood vessels healthy and flexible, which promotes good circulation.
Turmeric and resveratrol – found in red wine – are examples of polyphenols that have health benefits.
“There are a total of about 8,000 polyphenols that support our health in a variety of ways from head to toe, thanks to its powerful antioxidant and anti-inflammatory properties,” Marber said.
“All berries are a good source of polyphenols and therefore including raspberries, strawberries and blackberries in the diet is a tasty way to benefit from a variety of polyphenols.
“But you might want to favor blueberries as they contain twice as much polyphenols as the others.”
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