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The relationship between our diet and our mental health is complex. However, research shows there is a link between what we eat and how we feel.
According to the Mental Health Foundation, eating well can help you feel better.
We often think of nutrition and health in relation to the physical body when in reality the gut plays a far more important role linked to the brain. There is a direct correlation between how the foods we eat can influence our physical, mental health and mood.
Understanding the Gut Brain Axis
Maintaining a healthy gut biome, in other words healthy gut bacteria, is vitally important.
Think of a healthy gut biome as an ecosystem in harmony and balance.
The key is to eat a varied diet of different foods particularly prebiotic foods such as whole grains, bananas, greens, onions, garlic, soybeans, and artichokes which act as food for healthy gut bacteria.
Probiotic foods such as fermented foods and yoghurt are thought to help restore the natural balance of bacteria in your gut including your stomach and intestines. They are often described as “good” or “friendly” bacteria.
Avoid ultra-processed foods that can damage or suppress a healthy gut.
Here, Chef Academy Principal Paul Mannering reveals five key neurotransmitters – chemical messengers in the nervous system – contained in mental health boosting foods:
Serotonin
Acts as a mood stabiliser. It’s said to help produce healthy sleeping patterns as well as boost your mood. Research shows that serotonin levels can have an effect on mood and behaviour, and the chemical is commonly linked to feeling good.
Found in:
Salmon, a rich source of tryptophan which is important for producing serotonin
Nuts and Seeds
Turkey and Poultry
Eggs
Tofu and Soy
Milk and Cheese
Pineapple
GABA
Gamma aminobutyric acid (GABA) is a naturally occurring amino acid and is considered an inhibitory neurotransmitter because it blocks certain brain signals and decreases activity in your nervous system. When GABA attaches to a protein in your brain known as a GABA receptor, it produces a calming effect. This can help with feelings of anxiety, stress, and fear.
Found in:
Soy Proteins
Fermented Yogurt and Kefir
Oranges and Citrus Fruits
Walnuts, and Almonds
Spinach, and Broccoli
Sweet Potatoes
Lentil Beans
Brown Rice
Dopamine
Responsible for allowing you to feel pleasure, satisfaction and motivation. When you feel good that you have achieved something, it’s because you have a surge of dopamine in the brain. It also boosts memory, attention and helps regulate body movements.
Found in:
Dairy foods such as milk, cheese and yogurt
Unprocessed meats such as beef, chicken and turkey
Omega-3 rich fish such as salmon and mackerel
Eggs
Fruit and vegetables, in particular bananas
Nuts such as almonds and walnuts
Dark chocolate
Acetylcholine
A neuromodulator, it alters neuronal excitability and coordinates the firing of groups of neurons in learning, memory and attention.
Found in:
Whole eggs
Offal like liver and kidneys are some of the best sources of choline
Fish roe and caviar
Fish
Shiitake mushrooms
Soybeans
Beef
Wheat germ
Norepinephrine
Helps mobilise the brain for action and can improve energy and attentiveness.
Found in:
Lean beef and pork
Turkey and chicken
Cold water fish
Wild game
Low-fat dairy products
Eggs
Beans
Paul says: “Wellbeing and mental health is something we openly discuss at the HIT Chef Academy. We talk about nutrition and the role of food and encourage discussion around group activities such as the family style lunch where social interaction and the sharing of a meal supports the principles of wellbeing.
“For too long mental health has been a taboo subject and there is still a stigma attached to it. There are many factors that can contribute to poor wellbeing but a shared knowledge, understanding and empathy are positive steps in the right direction. As chefs, managers and leaders in any organisation, developing emotional intelligence and proactive practices are an essential part of learning.”
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