Green leafy Vegetables
Silverbeet, spinach, kale, parsley and other dark leafy green vegetables are particularly high in folate, a nutrient needed by our brains to convert certain amino acids to neurotransmitters, the chemicals we need for proper communication within our nervous system. We also need folate to maintain healthy levels of red blood cells so that we have enough oxygen in our system to be energised. Green leafy veg also supply us with magnesium which is essential to the energy production systems within our cells and non haem iron, to make enough haemoglobin to carry oxygen. Green smoothies are a great way to include more green leafy veg in your diet, particularly if you don’t enjoy the taste of them on their own!
Chicken liver
Eating chicken livers might be a bridge too far for the average person, but are well worth including in your diet as they are an exceptional source of the essential micronutrient vitamin B12, which is needed for proper conduction between nerve cells, maintenance of the nerve’s myelin sheath and overall function of the brain. Considered a sacred food by many cultures, a chicken liver pate is inexpensive and easy to make and served with vegetable crudités, makes a delicious snack. A deficiency is more common later in life and intake needs to be monitored in vegans as there are very few adequate non-meat sources of vitamin B12. Eggs, dairy, shellfish, poultry and red meat are also good sources.
Pumpkin seeds
Pumpkin seeds, like most other seeds, are a nutrient dense food that provides us with good quantities of both magnesium and zinc – minerals that have been studied extensively in relation to their ability to maintain good mental health and a sharp memory. Researchers have consistently found lower levels of both magnesium and zinc in depressed people and the reverse in those with healthy brain function. Interestingly, the highest concentration of zinc in the body is found within the brain alongside iron. Pumpkin seeds can be tossed into salads, on top of steamed vegetables or included in smoothies, they have a mild, nutty taste. Other good sources of zinc and magnesium include dairy, eggs, oysters, nuts and legumes.
These foods contain nutrients that have been shown to prevent the onset of depression and anxiety if consumed on a regular basis. Including them in your diet within the framework of a Mediterranean style eating pattern with plenty of fruits, vegetables, meat, legumes and a small amount of wholegrain, is one tool to keep you feeling your best!
Folate (Vitamin B9), B Complex vitamins (but particularly Vitamin B12), Magnesium, Zinc, Omega 3 essential fatty acids and Iron, are the main nutrients that have been studied in relation to preventing mental illness.
Prevent the
onset of
depression
and
anxiety