Superfoods: blueberries, beetroot and nuts

Good food can change your mood

18 Aug 2020 no comments Fitasty Categories Eating healthy

Did you know that 90% of serotonin receptors are in your gut? Serotonin is a chemical produced by our nerve cells and is commonly known as a natural mood stabiliser, it helps with sleeping, eating and digesting. It impacts every part of your body and the correct production and reception of it in your body is essential.

The specific relationship between the microbiome in your gut and the way you feel has long been studies and analysed. It is clear that improving your diet can help improve your mood and energy levels. Recent studies also suggest that eating a healthy, balanced diet such as the Mediterranean diet and avoiding inflammation-producing foods may be protective against depression.

Today we bring you a list of superfoods which you can easily add to your diet and which will have a beneficial effect on your body and mind.

5 superfoods for your body and mind:

1. Fatty fish: fatty fish like salmon are full of health benefits as they contain the omega-3 fatty acids (essential fats that must be obtained through the food because your body doesn’t produce them on their own). Omega-3 fatty acids have been proven to positively impact the fluidity of your brain’s cell membrane and appear to play an important part in brain development and cell signaling. Some studies have shown that they may be linked to reduced risk of depression. Enjoy fish at least once a week!

2. Blueberries are very high in antioxidants (substances that can prevent or slow damage to cells). They are known for their immune-boosting properties. Such a great and healthy snack!

3. Beetroot is a nutritional powerhouse, full of important nutrients such as vitamins B1, B2, B3 and C, iron, folic-acid and antioxidants. Beets also contain betaine, an amino acid that helps create our body’s natural antidepressants, and protein in the form of a complete set of amino acids. Add some beetroot to your salad!

4. Kefir (fermented milk) is a fantastic source of probiotics which feed the healthy bacteria in your gut and stimulates their growth. It also contains protein, calcium and potassium. Probiotic-rich foods such as kefir (and e.g. kimchi) have some great health benefits associated with their consumption such as anti-inflammatory effects, reduced cholesterol and improved digestion. Healthy gut = better mood! Enjoy kefir in a smoothie instead of standard milk!

5. Nuts and seeds – while they are quite calorically dense you only need to eat 2-3 a day to enjoy their benefits. Nuts are a great source of immune-boosting nutrients such as vitamin E, selenium and B-group vitamins. Eating nuts has been linked to a protective effect against heart disease. Surprisingly, despite their high caloric value, eating nuts has been linked to easier weight loss: this may be due to them being rich in protein and healthy fats leaving you feeling full for longer. Why not have some nuts as a snack today?

Did you know about these amazing properties of food?

*Remember, a healthy diet is only one part of the treatment if you’re feeling depressed or anxious. Consult your doctor for further advice and help.

Read more:

Gut feelings: How food affects your mood: https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548

Microbes Help Produce Serotonin in Gut: https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495

Serotonin: What You Need to Know: https://www.healthline.com/health/mental-health/serotonin