Your brain functions best when it’s given the highest quality foods. The right foods can create positive changes for your physical and mental health. Clean food creates a clean fuel for your mind and body to run on.
Using foods as medicine, you can boost your mood simply through what you eat.
Prevention is always better than cure.
In one of the largest studies ever conducted on food and happiness, researchers collected dietary data from 80,000 people in the UK. Those who ate more fruits and vegetables (seven to eight servings a day) reported much higher life satisfaction. (This was after adjusting for employment, marital status, income, education, and illness.)
The Best Ingredients For Mental Health
SPICES TO SUPPORT MENTAL HEALTH: saffron, turmeric (curcumin), saffron plus curcumin, peppermint (for attention), cinnamon (for attention, ADHD, irritability).
DOPAMINE-RICH FOODS for focus and motivation: turmeric, theanine from green tea, lentils, fish, lamb, chicken, turkey, beef, eggs, nuts and seeds (pumpkin and sesame), high protein veggies (such as broccoli and spinach), protein powders.
SEROTONIN-RICH FOODS for mood, sleep, pain and craving control: Combine tryptophan-containing foods, such as eggs, turkey, seafood, chickpeas, nuts and seeds (building blocks for serotonin), with healthy carbohydrates, such as sweet potatoes and quinoa, to elicit a short-term insulin response that drives tryptophan into the brain. Dark chocolate also increases serotonin.
GABA-RICH FOODS for anti-anxiety: broccoli, almonds, walnuts, lentils, bananas, beef liver, brown rice, halibut, gluten-free whole oats, oranges, rice bran, spinach.
CHOLINE-RICH FOODS: shrimp, eggs, scallops, sardines, chicken, turkey, tuna, cod, beef, collard greens, Brussels sprouts.
FRUITS AND VEGETABLES: up to 8 a day helps moods.
MACA: this root vegetable/medicinal plant, native to Peru, has been shown to reduce depression.
OMEGA-3-RICH FOODS to support nerve cell membranes and serotonin. Helps manage moods and inflammation.
ANTIOXIDANT-RICH FOODS: acai fruit, parsley, cocoa powder, raspberries, walnuts, blueberries, artichokes, cranberries, kidney beans, blackberries, pomegranates, chocolate, olive, and hemp oil (not for cooking at high temperatures), dandelion green and green tea.
MAGNESIUM-RICH FOODS for anxiety: pumpkin and sunflower seeds, almonds, spinach, Swiss chard, sesame seeds, beet greens, summer squash, quinoa, black beans, and cashews.
ZINC-RICH FOODS: oysters, beef, lamb, spinach, shiitake and cremini mushrooms, asparagus, sesame and pumpkin seeds.
VITAMIN B6, B12, FOLATE-RICH FOODS: leafy greens, cabbage, bok choy, bell peppers, cauliflower, lentils, asparagus, garbanzo beans, spinach, broccoli, parsley, cauliflower, salmon, sardines, lamb, tuna, beef, and eggs.
PREBIOTIC-RICH FOODS: dandelion greens, asparagus, chia seeds, beans, cabbage, psyllium, artichokes, raw garlic, onions, leeks, root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, turnips).
PROBIOTIC-RICH FOODS: brined vegetables (not vinegar), kimchi, sauerkraut, kefir, miso soup, pickles, spirulina, chlorella, blue-green algae, kombucha tea.
All In One Place
You know what works, but do you know how to turn them into tasty go-to meals that’ll give you that boost of joy?
We have created 10 Recipes utilising the essential Mental Health Boosting Ingredients from above.
Easy to follow, easily accessible ingredients and available to download, print and keep.
Less Supplement – More Superfood.
All In One Place
If you’re struggling with low mood, low energy and want to see a real difference in your mental health, the best way to do that is through healthful food choices that actively benefit your brain.
In this Recipe Bundle are 10 tasty, nutrient dense, easy to cook recipes, carefully crafted to optimise your brain health.
A great introduction to mood boosting food that you will enjoy eating, and can improve your mental health without the need for pills and potions.