Support your mood with healthy food | News and events

Most people associate a healthy diet with good physical health, but it can also have a positive impact on brain health.

September is healthy eating month and Norfolk and Suffolk NHS Foundation Trust is encouraging people to choose food that will help their mood.

A lack of nutrient-rich foods can affect mood, energy, and brain function, in particular:

• Iron: Low levels cause anaemia, with tiredness and weakness. Sources include beans, pulses, fortified cereals, fish, red meat and poultry. Maximise absorption of Iron by including vitamin C in your diet, and don't have a cup of tea at the same time as your meal.
• B vitamins: Deficiencies may cause fatigue, irritability, or low mood. It's found in wholegrain cereals, meat, fish, eggs, and dairy.
• Selenium: Low levels may contribute to low mood. Sources include Brazil nuts, meat, fish, seeds, and wholemeal bread.

Carbohydrates are also important for brain power. The brain uses 20% of the body's energy, mainly from glucose, which comes from carbohydrates such as fruit, vegetables, cereals, bread, rice, and potatoes. Regular meals with wholegrains, vegetables and legumes help maintain focus and energy. Low blood glucose can cause weakness, tiredness, and poor concentration. Choose wholegrains rather than processed sugars for a steady supply of energy.

Whilst people like to reach for a coffee, tea, cola, or energy drink to increase alertness, too much can cause anxiety, irritability or headaches. In under 18s caffeine is not recommended, and if you usually drink caffeine but want to reduce, do this gradually to avoid withdrawal symptoms.

If you want a diet to support your mood, make sure you include:

• Regular healthy carbohydrate intake
• Plenty of fruit, vegetables, and wholegrains
• A variety of protein foods, including oily fish and tofu
• Adequate vitamins and minerals for brain and body health

Rachel Ball, Specialist Dietitian for Mental Health Inpatients, said: The foods we eat affect our mental health as well as our physical health. We know that these are not separate systems, but in fact work together in complex ways. Food can impact mood, cognition and emotional wellbeing. Self-worth can be affected by our health conditions, and the medications we take can require an adjustment in our diets. Consider proper fuelling, vitamin and mineral intake and the types of fats eaten to support healthy functioning of your mental health.