Stress Relieving Foods

Many people who suffer from low mood and anxiety don’t automatically associate their feelings with the food they are eating. The mind and body is very much connected. The right nutrition is so important to brain health which not only effects mood but also concentration and energy levels.

Omega 3 & 6

These fatty acids are vital for brain health and development.They also reduce inflammation throughout the body.

One of the functions of these good fats is to regulate the release and performance of neurotransmitters, one of them being serotonin (the happy hormone). The main source of omega 3 is oily fish such as salmon and mackerel. If fish is not an option however, walnuts, soybeans, flaxseeds and pumpkin seeds also contain good quantities of both omega 3 & 6. A supplement is another option.

Olive Oil

Chia Seeds

OIly Fish

Folate

'Folate (B9) is important for many processes in the body including brain and nerve function. It also plays a part in the production of nerves and neurotransmitters and is responsible for mood, motivation and pleasure. '

Spinach

Brussel Sprouts

Lentils

B12

'B12 is most abundant in animal foods such as seafood and meat. Due to B12 being formed by gut bacteria there are no plant sources that are useful for humans without supplementation. B12 is important for DNA replication and nerve function. Low levels can cause depression. Heavy alcohol use can disrupt absorption.'

Mussels

Cheese

Sardines

Magnesium

'Magnesium is required for the functioning of brain and nerve cells. It also helps to calm the mind, relax muscles and lowers blood pressure. Magnesium is also essential for forming the neurotransmitters (happy hormones) in the brain. Symptoms of deficiency include anxiety and muscle cramps.'

Almonds

Cashews

Avocado

Zinc

Zinc is an important mineral necessary for making new cells and enzymes that enable vital reactions in the body. It plays a key role in the immune system, protecting us against infections and excess inflammation. Zinc is also vital for brain development. Stress, illness and heavy exercise can cause zinc levels to drop. Research has found that people with depression tend to have lower nutrient levels of zinc.'

Pumpkin Seeds

Steak

Turkey