As the winter months wind down, it’s a good time to brush up on your diet and get some extra fresh air and exercise to help keep your mood in check. Food can’t cure depression, but research, including Australian studies of the Mediterranean diet, shows that a diet rich in whole plant foods, fish and olive oil is linked with better mood and can be a helpful part of looking after your mental health.
Here are some fantastic ingredients to add to your shopping basket.
Mood-supporting foods
Blueberries. Rich in anthocyanin antioxidants, which early research links with better brain health and mood.
Brown rice. A wholegrain source of B vitamins and slow-release energy that helps avoid the sugar highs and lows of refined carbohydrates. It’s naturally gluten free.
Capsicum. Packed with vitamin C. Some research suggests people with higher vitamin C levels recover from stress more quickly.
Coffee. High in antioxidants, and some research links moderate coffee drinking with a lower risk of depression. Too much can worsen anxiety and sleep, so keep it to a cup or two in the morning.
Dark green vegetables. High in carotenoids and folate. Low folate levels have been linked with low mood.
Grass-fed meat. A good source of iron, zinc and vitamin B12, with a little more omega-3 than grain-fed meat. Some studies link it with a lower risk of depression, though more research is needed.
Fermented foods. Not just kimchi, kombucha, sauerkraut and miso; add kefir and rejuvelac to bring good bacteria into your gut. Most of the body’s serotonin is made in the gut, and a healthy gut microbiome is linked with better overall wellbeing, though gut serotonin doesn’t cross into the brain.
Orange and yellow fruit and vegetables. High in carotenoids. One study found people with higher blood carotenoid levels were more optimistic about the future.
Quinoa. A gluten-free seed that’s high in protein, great for vegetarians and anyone avoiding gluten.
Salmon, sardines and mackerel. Rich in omega-3 fats and vitamin D. Omega-3s are linked with better mood, and low vitamin D levels are associated with depression.
Spinach. High in folate. Higher levels of inflammation, measured by a marker called C-reactive protein, have been linked with a higher risk of depression, and a diet rich in leafy greens helps keep inflammation down.
Olives and olive oil. Rich in healthy monounsaturated fats and polyphenols. The Mediterranean diet, in which olives and olive oil feature heavily, has been linked in several studies with a lower risk of depression.
Looking after yourself
Do something good for yourself and your loved ones today: get creative with the ingredients above for a healthy and happier week ahead.
Listen to your gut and give yourself time to tune in to your body and your feelings. Allow yourself just 10 minutes to worry, then plan action to change what you can and let go of what you can’t.
If low mood or anxiety lasts more than a couple of weeks, be kind to yourself and see your GP to talk about your options. In Australia you can also call Beyond Blue on 1300 22 4636, or Lifeline on 13 11 14 any time, day or night. If you are in immediate danger, call 000.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
