Support your mental health through eating well
Support your mental health through eating well
A healthy diet is an important part of maintaining good mental health and wellbeing. Eating a variety of nutrient-rich foods helps to keep your body and mind healthy, and can help you to cope with stress and anxiety.
There are a few key nutrients that are particularly important for mental health:
Omega-3 fatty acids
Found in oily fish, nuts and seeds, are important for good brain function.
B vitamins
Found in wholegrains, meat, eggs and leafy green vegetables, are essential for energy production and mood regulation.
Vitamin D
Found in oily fish (such as salmon or sardines), eggs and mushrooms. We also make Vit D in our skin from exposure to sunlight. Vitamin D is important for bone health and low levels has been linked with depression and anxiety.
Magnesium
Found in leafy green vegetables, nuts and seeds, is important for nerve and muscle function.
Probiotics
Found in live yoghurt and fermented foods, are live bacteria that have health benefits for the gut and have been linked with improved mental health.
Prebiotics
High fibre foods support a wide range of our good gut bacteria increasing the diversity of our intestinal flora which has been linking to improving mental health.
Here are some tips for incorporating these nutrients into your diet:
Omega-3 fatty acids
- Include oily fish in your diet at least once a week. Good choices include salmon or sardines.
- Add nuts and seeds to your diet. Good choices include flaxseeds, chia seeds, pumpkin seeds and walnuts. Our Amazeballs and Vitality Wraps are full of nuts and seeds
- Consider using a high quality Omega 3 supplement
B vitamins
- Include wholegrains in your diet. Good choices include wholegrain bread, oats, brown rice, quinoa and I Am Vital Popcorn.
- Eat meat, poultry and eggs.
- Include lots of leafy green vegetables in your diet. Good choices include spinach, kale and broccoli.
Vitamin D
- Eat more oily fish and some eggs.
- Spend time outdoors in the sunshine.
- Consider taking a Vit D supplement, particularly through winter.
Magnesium
- Include leafy green vegetables in your diet. Good choices include spinach, silverbeet and kale.
- Add nuts and seeds to your diet. Good choices include almonds, brazil nuts, cashews, pumpkin seeds and sunflower seeds. Amazeballs are a convenient and tasty way to up your intake of nuts.
Probiotics
- Include live yoghurt in your diet. Good choices include plain live yoghurt and Greek yoghurt.
- Add fermented foods to your diet. Good choices include sauerkraut, kimchi, miso and tempeh.
Prebiotics
-Eat more high fibre foods such as the Vitality Wraps.
Increase your intake of foods such as whole oats, beans and lentils.
By including these nutrients in your diet, you will be supporting and protecting your mental health.
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