Salmon, Mackerel, Sardines, and Other Fatty Fish

Fatty fish are an excellent source of Omega-3 fatty acids, which are crucial for brain and nervous system development. Studies of communities where people eat higher amounts of fatty fish are less likely to experience anxiety and depression. Fatty fish are also high in protein, vitamin B12, and vitamin D (having a vitamin D deficiency has been linked to depression).

Dark, Leafy Greens

Dark, leafy greens, such as spinach, kale, and Swiss chard, are full of fibre, B vitamins, and iron, all three of which contribute to a more positive mood. I recently read this study on iron and mechanisms of emotional behaviour, which, as someone who is often iron deficient, I found particularly interesting as they found that a lack of iron is linked to altered emotional behaviour, anxiety, and the disruption of neurotransmitters.

Turkey

Turkey contains a multitude of B vitamins, which help support our nervous system. It is rich in tryptophan, an amino acid that helps us produce the feel-good neurotransmitter serotonin, and tyrosine, another amino acid that is a precursor for neurotransmitters. Turkey also contains the mineral zinc; low zinc levels have been associated with anxiety and depression.

Eggs

Eggs are high in protein, vitamin D, and vitamin B12. They also contain choline, a nutrient that supports the nervous system, improves mood, and and helps produce neurotransmitters. Eggs are also incredibly versatile and can be eaten for breakfast, lunch, dinner, or as a snack.

Avocados

Avocados contain monounsaturated fat, so while they are high in fat, it is the healthy fat that we do want to include in our diet. They also contain vitamin B6, fibre, vitamin E, vitamin C, and vitamin B5, the last of which helps to synthesize neurotransmitters and support the adrenal glands.

Fermented Foods

An area that I have started learning more about in the past six months is the connection between the brain and the gut. I was fascinated to learn that 95% of our serotonin is produced in our digestive tract! Scientists are learning more about the connections between our microbiome and our mood and cognition. Meta-studies have shown that probiotics, found in fermented foods such as sauerkraut, kombucha, yogurt, and kimchi, can help alleviate depression; they also play a role in supporting our natural immunity.

Sweet Potatoes

Sweet potatoes contain a wealth of B vitamins, vitamin C, and fibre. Just like eggs, there are many different ways of preparing them, and they can be enjoyed in both sweet and savoury dishes.