I think we generally get the fact that eating the right things is good for our body, help keep us the right weight, have plenty of energy and prevent disease, but here are FIVE recommendations for some foods to Feed your Brain and may even make you happy. Credible research links nutrient deficiency with mood especially with folate, vitamin B-12, calcium, iron, selenium, zinc, and n-3 fatty acids.
1. Eggs – ‘Go to work on an egg’ was sound advice. Eggs are fantastic foods full of high quality protein and high in a B group vitamin called Choline. B vitamins generally are great for supporting the nervous system, so eggs may be a great way of keeping depression at bay. The yolk is also a rich source of Omega 3 fats. Organic eggs will generally have a higher nutrient content and by choosing free-range or keeping a couple of chucks yourself you’ll also ensure a happy life for the chicken too!
2. Greens really are amazing and high in folate , a lack of which has been linked with depression. Just be wary of overcooking, not only does this remind you of school dinners, you’ll also lose much of the health-giving properties.
3. Nuts and Seeds – a great snack or sprinkled on your meals, nuts are high in Selenium, a non-metallic mineral which enters the plant via soil. Although we need very small amounts in the human body and too much can be toxic, deficiencies have been linked with poor mental function and lack of co-ordination. Brazil nuts are the richest source of Selenium and a great option for Happy Vegetarians! Pumpkin and Sesame seeds are a great source of Zinc which as well as helping mood also supports the immune system, and there’s nothing worse than a cold to make you grumpy.
4. Salmon and other Oily Fish are generally known well these days for their rich content of Omega-3 fatty acids. There is conflicting evidence around at the moment as to whether omega-3s improve brain function, but as a mood-booster they’re a dietary must. Wild salmon is the better option containing less pollutants.
5. Legumes or Pulses such as lentils, chickpeas and beans are another great source of protein, the building blocks of which are amino acids. One of these amino acids, Tryptophan is converted in the body to 5-HT or mood-boosting Serotonin.
Whatever your option eat a varied diet, rich in fresh fruit and vegetables – EAT A RAINBOW and a smile won’t be too far away!