Mental Health Diet to help you deal with Covid 19? Could a diet help? Whatever your circumstances, lockdown and dramatic change to usual routines are taking their toll both physically and mentally.
The ongoing impact of Covid 19 is still being understood and mask wearing, using hand sanitiser and social distancing are likely to stay for a while. But what else can you do? Could what you eat help?
Research has identified 5 food groups which positively impact how we feel and which cause the ‘serotonin high’ we feel after eating chocolate. You might not be able to eat chocolate all day (!) but if you eat more of these foods, research has shown you will feel better. Time to dive in!
Mental Health Diet
Oily fish
Salmon, mackerel, herrings are all great sources of Omega 3 fatty acids. If you can, aim for at least 3-4 servings a week. Omega 3 helps reduce inflammation and counteracts the impact of Omega 6 which causes inflammation in the body and has been linked to depression.
Green leafy vegetables
There is literally no condition that eating more green leafy vegetables doesn’t help! Kale, spinach, broccoli, cabbage are all good sources of B vitamins which support the production and metabolism of neurotransmitters and hormone production. Aim to fill half your plate with these nutritious foods.
Turkey, tuna and bananas
An unlikely combination! They all contain the amino acid tryptophan, the precursor to the feel good neurotransmitter serotonin which causes the post Christmas turkey lunch snooze! Eating these foods with a complex carbohydrate, (eg a turkey wrap) increases their impact.
Zinc rich food
Prawns, shellfish and pumpkin seeds are great sources of zinc. Zinc is often associated with immunity but it is also highly concentrated in our brain. It helps us deal with stress and suppress the impact of depression. A daily spoonful of pumpkin seeds will help.
Whole grain foods
Brown rice and lentils are packed with B vitamins which support the myelin sheath which is crucial for nerves to talk to each other and keep the overall nerve system functioning. Eating more of these foods will help keep your nerves in working order and support you in feeling better.