In our fast-paced, always-on world, stress has become as ubiquitous as smartphones. While there are many strategies to manage our mental health, one powerful tool might be hiding in plain sight: your fridge. It turns out that Mother Nature’s pantry is packed with stress-busting superfoods that can help tame your frayed nerves. The age-old adage “you are what you eat” takes on new meaning as science uncovers the intricate dance between our gut and our mind. Ready to add some culinary calm to your life? Here are five powerhouse foods that could transform your plate into a mood-enhancing masterpiece.
- Salmon
Wild-caught, sustainably sourced salmon is rich in omega-3 fatty acids, which are essential for brain health and reducing inflammation. These fats can lower blood pressure and improve circulation, which helps reduce the risk of coronary heart disease. Additionally, omega-3s have been shown to lower stress levels and promote a positive emotional balance. Alongside salmon, other omega-3-rich fishlike sardines and mackerel are excellent for maintaining both physical and mental health.
- Eggs
Eggs are a 5-star source of choline, a nutrient crucial for producing acetylcholine, a neurotransmitter that helps regulate mood and support nervous system function. Choline also aids in memory and mental clarity, making eggs a great choice for reducing stress and enhancing cognitive performance. With their additional omega-3 content, eggs can further support emotional wellbeing.
- Olive Oil
Olive oil, especially high-quality extra virgin olive oil, is a fantastic source of healthy fats. It’s loaded with polyphenols, brain-protective antioxidants that help shield your cells from oxidative stress. The monounsaturated fats in olive oil can support healthy cholesterol levels and promote longevity. Studies show that replacing other fats with olive oil can contribute to a longer life, making it a smart choice for both heart and brain health.
- Beef Liver
Beef liver is a nutritional powerhouse, especially when it comes to supporting gut health and mental wellbeing. It’s rich in vitamin A, which helps maintain the integrity of the gut lining and supports immune function. It also contains B vitamins, essential for energy metabolism and neurotransmitter production, directly influencing mood and emotional stability. The connection between gut health and mental health is becoming increasingly clear, with the gut often referred to as the “second brain.” A healthy gut microbiome supports the production of serotonin, with up to 90% of serotonin being produced in the gut. By nourishing the gut with nutrient-dense foods like beef liver, you can support a more balanced mood and better mental health overall. For those who are squeamish or often on the move, I like to keep a bottle of Cell Squared Organic Beef Liver capsules on hand. This gives me a daily dose of fresh, freeze-dried organ goodness that I know I can trust.
- Avocado
Avocados are packed with healthy fats, fibre, and magnesium, all of which help stabilise mood and support overall well-being. Magnesium is known for its calming properties and has been shown to help alleviate symptoms of depression. Meanwhile, the fibre and fats in avocados keep blood sugar levels stable, promoting a steady mood throughout the day. Including avocados in your diet can provide lasting energy and emotional balance.
By
Steph Lowe, The Natural Nutritionist
