On the Coast – Over 55 Issue 34 I March/February 2020 | Page 23
Here are our top food groups to include
to help boost your mood:
Wholegrains
One of the key components of the
Mediterranean diet is wholegrains.
Grains, commonly referred to as ‘cereals’
or ‘cereal grains’, are the edible seeds of
specific grasses. The term ‘whole grain’ is
used to describe an intact grain, flour or
a food that contains all three parts of the
grain. Wheat, oats and rice are the grains
most commonly eaten in Australia.
Whole- grains are a fantastic source of
dietary fibre. Fibre is the primary fuel
source for the healthy bugs that live in
our gut, and unfortunately less than 30%
of Australian adults consume enough
dietary fibre. A low fibre diet is the main
driver of poor gut health.
Good examples of whole-grains include:
Dark seedy bread
Seedy crackers
Rolled oats
Buckwheat
Quinoa
Bran
Brown rice
Wholegrains:
Amaranth
Teff
Freekeh
Spelt
Maize
Bulgur
Millet
Rye
Barley
Fruits and Vegetables
Diets rich in plant-based foods reduce
risk of anxiety, depression and low
mood. We know that poor diet can lead
to chronic low grade inflammation and
that fruits and vegetables are rich in
anti-inflammatory compounds. Fruits
and vegetables are high in a number
of nutrients including a special group
of antioxidants called phytochemicals
as well as fibre. These are both some of
the most health-promoting and disease-
fighting nutrients which can only be
found in plant foods. Plants contain
thousands of phytochemicals which
all have many beneficial roles in the
body and for the brain. We also know
they have a positive impact on our gut
bacteria which play an important role
in our stress hormones. Variety is key-
a diet with a higher variety of fruits
and vegetables has been shown to be
more effective for improving our gut
health and therefore potentially mood.
Less than 50% of Australian adults eat
enough fruit and less than 7% eat enough
vegetables. which found improvements in rating of
depression after 12 weeks of dietary
modification which contained one serve of
nuts per day
Extra virgin olive oil
Extra-virgin olive oil (EVOO) is one of the
key components of the Mediterranean
diet. EVOO is the fresh healthy juice
that is squeezed directly from the olive
fruit. The better the quality of the olive
fruit, and faster the juice is squeezed, the
higher the quality of the oil produced.
Extra Virgin olive oil is 100% natural
– it is not refined or extracted using any
chemicals or heat, leaving it high in
natural antioxidants and healthy fats.
Extra-virgin olive oil is rich in special
health-enhancing plant chemicals
which give it its antioxidant and anti-
inflammatory properties. Contrary to
popular belief, high-quality extra-virgin
olive oil has a high smoke point
because of its lower free fatty
acid content. Including EVOO
in your Mediterranean
style diet (at least 2–4
tablespoons) per day can
help reduce inflammation. Oily fish
Consuming more
omega-3 fatty acids
has a positive
effect on parts
of the brain
that play a
role in mood
and memory
function
and are anti-
inflammatory.
Omega-3 fatty
acids increase the
levels of healthful fats
available to the brain and
strengthen the protective layer
around nerve cells. The best dietary
sources are;
Oily fish (sardines, mackerel, tuna,
anchovies)
Cold water fish (herring, salmon,
sardines)
Algae
Seafood
Nuts such as almonds and walnuts
Flaxseed, flaxseed oil and chia seeds
Nuts and seeds
Studies show that consuming
nuts regularly is a positive
thing to do for your brain health.
In fact, nut consumption is linked to
better cognitive function, improvements
in mood, enhanced memory, learning and
attention capacity. Nuts contain
polyunsaturated fats, vitamins and
minerals and phytonutrients which have
essential roles in aspects of
brain health. Opt for
raw and unsalted
varieties. Several
studies have
found
associations
between the
consumption
of nuts with a
lower risk of
depression ,
including the
SMILES
intervention trial
Take home message
We are only really starting to scrape the
surface when it comes to understanding
the important role diet has on our mental
health and wellbeing. Increasing our intake
of plant-based foods such as fruit,
vegetables, legumes, whole-grains, nuts
and seeds and omega-3 rich foods such
as oily fish, nuts and seeds can
have a positive effect on mood
by calming down
inflammation, clearing up
oxidative stress and
improving our gut
health. Likewise
limiting our intake of
processed foods, added
sugars and saturated fat
is important for
improving our moods and
mental health and protecting
against anxiety and depression.
Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who established her
practice Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them
thrive. Her vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious
and nourishing food and live a healthy, happy and fulfilling life through her one on one consultations
and seminars. Contact Nicole at her West Gosford Clinic on 4323 9100.
MARCH/APRIL – ISSUE 34
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