8 Nutrients And 50 Foods To Help Your Mental Health

There are so many reasons to build healthy habits around your diet. The food you eat and the nutrients in your body impact almost every part of you, both physically and mentally.

Today we’re going to talk about how your diet impacts your mood, emotions, and overall mental health, so we can understand why eating well and nourishing your body is so important.

How does your diet affect you mentally and emotionally?

Research shows that the better we eat, the more nutrients we have, and the better our mental health. Improving your diet can help improve your mood, give you more energy, and help you think more clearly - sounds simple right? 

Our brain - which controls our physical actions, cognition, and emotional state - is fueled by the same thing that fuels the muscles, organs, and systems of our bodies: food. We need essential nutrients for cognitive functioning and emotional wellness.

Researchers have found that certain dietary patterns may contribute to depression, while other dietary choices can play an effective role in the treatment of depression. As a general rule, food that is good for your physical health and functioning is also good for your mental health and functioning.

So while you're making conscious choices to eat cleaner, unprocessed, whole foods - know that you're benefiting your body and your mind.

Which nutrients can improve your mental health and where can you get them?

There are lots of nutrients that can have an effect on your mental health so it’s good to always follow a healthy and varied diet. In the Baby2Body app, the meal plans and recipes in the Kitchen are tailored for your stage in the motherhood journey - so you can get all of those good nutrients you need for you and baby.

8 nutrients and 50 foods to help your mental health

#1: Calcium

We all know that calcium is critical for strong and healthy bones, but did you know that low levels of this nutrient can play a role in PMS-related depression?

Where to get your calcium fix:

Tofu, sesame seeds, yogurt, collard greens, spinach, cheese, beet greens.

#2: Chromium

This trace mineral works directly with the brain’s mood regulators (serotonin, norepinephrine, and melatonin), combating mood swings and depression.

Where to get your chromium fix:

Broccoli, barley, oats, green beans, tomatoes, romaine lettuce. 

#3: Folic Acid

Folic acid (also called folate, which is the natural form found in food) is so important in the early stages of pregnancy for healthy fetal development. But deficiency in this B-vitamin can lead to fatigue, and low levels are linked to higher rates of depression.

Where to get your folate fix:

Lentils, pinto beans, asparagus, spinach, black beans, kidney beans, turnip greens, broccoli.

Check out why You Absolutely Need Folic Acid When You’re Pregnant.

#4: Iron

Iron deficiency is more common in women of childbearing age, and if you don’t get enough iron you could be hit with fatigue, apathy, and mood swings.

Where to get your iron fix:

Lentils, spinach, garbanzo beans, lima beans, olives. 

#5: Magnesium

If you're not getting enough of this essential mineral in your diet, you could be more prone to stress - as a mom or mom-to-be, getting help in the stress-reduction space is always welcome.

Where to get your magnesium fix:

Pumpkin seeds, spinach, swiss chard, sesame seeds, quinoa, black beans, cashews. 

#6: Omega 3

This essential fatty acid makes up to 18% of the brain’s weight and is believed to be critical in combatting postpartum depression and boosting brain function.

Where to get your Omega-3 fix:

Flaxseeds, walnuts, salmon, beef, soybeans, tofu, Brussels sprouts, cauliflower.

#7: Vitamin B6

Along with magnesium, Vitamin B6 is thought to reduce nausea and vomiting during early pregnancy, and it's really important for the development of your baby’s brain and nervous system. On top of that, it’s essential for regulating brain function (influencing our emotions) and can effectively treat premenstrual depression.

Where to get your Vitamin B6 fix:

Tuna, turkey, chicken, salmon, sweet potato, sunflower seeds, banana.

#8: Vitamin D

Vitamin D deficiency is common in the winter months when there is less sun exposure and it's directly linked to Seasonal Affective Disorder, which is characterized by depressive symptoms.

Where to get your Vitamin D fix:

It isn’t naturally found in fruit and vegetables, so look out for things fortified with vitamin D (some juices and whole-grain cereals), and make sure to spend as much time outside as possible. Good excuse to book that sunny holiday, don't you think? It's for your health and your happiness!

Baby2Body Sneak Peek: Emma’s Weekly Meal Plans

We know it can be tough to know just which nutrients your body and mind need, especially during pregnancy and postpartum. Alongside hundreds of recipes and a tailored weekly plan, Baby2Body app our premium users have access to weekly meal plans and advice from nutritionist Emma Hanton.

Emma has put together a series of amazing meal plans for our pre and postnatal mamas so you can learn exactly how to nourish your mind and body. Check out this sneak peek of what our pre and post-natal users get from Emma each week:

Want to see more from Emma? Join Baby2Body today and get 7 days of premium for free.

Want to know more about how to nourish your mind and body? Let us know what questions you have in the comments!

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