If there’s a silver lining to the global pandemic, it’s the increased focus on our mental health. Over the past two years, 3 in 10 of us have become more aware of our psychological and emotional wellbeing and have taken proactive steps to change our lifestyle and manage our stress. From exercising to mindfulness techniques there are lots of valuable tools to keep your mental health on track, including what you put on your fork.

We all know that what we eat affects our physical health but more recently science has uncovered the powerful role nutrition plays in our day-to-day mood changes and mental wellbeing. Just as a diet of high calorie and high saturated fat foods will make us feel unmotivated and lethargic, a growing body of evidence is showing that when we eat a diet rich in fruit and vegetables our likelihood of sustaining overall happiness and life satisfaction increases.

Basically, good food equals good mood.

If you’re curious about how you can eat your way to better mental health, here are some of the essential nutrients and how to get them.

 

Vitamin A

Vitamin A is a fat-soluble vitamin which, in addition to its physical benefits for our eyes and skin, it also helps maintain normal psychological functioning. One of the easiest ways to get your daily Vitamin A fix is via beta carotene, the precursor to Vitamin A. You’ll find beta carotene in yellow, orange and red foods like carrots, pumpkin and sweet potato.

 

Vitamin C

Vitamin C is well known for its important role in maintaining our immunity against coughs and colds, however like other antioxidants it can also brighten our psychological health. Citrus fruits are an abundant source of Vitamin C and it can also be found in less likely vegetables such as broccoli, alfalfa sprouts and kale.

 

Magnesium

Magnesium is an essential mineral that multitasks as an important electrolyte. It plays a big role in regulating and supporting our mental wellbeing. Adding legumes like lentils or chickpeas to soups and salads will give you a magnesium boost or if you’re on the run grabbing a handful of almonds or sunflower seeds will serve you well as a mindful snack.

 

B Vitamins 

B Vitamins nurture healthy psychological functioning through all stages of our life. Folate, one of the essential B vitamins, plays a critical role in our development during infancy and childhood and as adults it continues to support our mental health. The best sources include green leafy vegetables like spinach and kale, as well as broccoli. Meanwhile, B vitamins such as niacin and Vitamin B12 can be consumed through animal sources including eggs, meat, chicken and dairy products. 

These are a handful of nutrients on offer to support your mental wellbeing which will inevitably help your move better, think clearer, and feel good more often. And if you want to really supercharge your health, a plant-based diet will give you the added bonus of bioactive nutrients, which are the “extra-nutritional” bursts of goodness found in antioxidants including polyphenols and glucoraphanin.

Remember, the best way to feel good more often is to keep it simple. An active lifestyle and a balanced diet that incorporates a range of wholefoods, along with an extra boost of plant-based options is one of the best prescriptions around.