Food & Mood

Certain Foods have an affects on how we feel

​Below are some tips on how to improve your mood...

Consistent blood glucose levels – low GI foods. Wholegrains and protein with every meal. Regular meals.
Fruits, vegetables – packed with vitamins and the B vitamins linked to depression
Wholegrains and pulses – B vitamins and Low GI and Zinc
Omega 3s - Oily fish (2-4 oily fish per week, or up to 2 if pregnant)
Vit D also essential to prevent depression (and vital if planning to become pregnant to pass that Vit D to the baby)
Folate supplements (Good for depression and important to take prior to conceiving)
Fluid – 8 glasses of decaff drinks. Limited caffeine drinks and alcohol.

​

​

Missing vitamin/mineral                        Effect on mood                     Foods which can help

IRON
​This results in low levels of oxygen carrying haemoglobin in the blood, resulting in the condition anaemia.
​

​
​
​Thiamin B1, Niacin B3 or Cobalamin B12 (all B vitamins)





​Folate






Selenium

Feeling weak, tired and lethargic all the time.


​


​​Tiredness and feeling depressed or irritable.





​Increased chance of feeling depressed, particularly important in older people.




​May increase the incidence of feeling depressed and other negative mood states.

The risk of anaemia is reduced with adequate intakes of iron, particularly from red meat, poultry and fish.
It may also be helped by avoiding drinking tea with meals.

​Fortified foods including wholegrain cereals, animal protein foods such as meat/fish, eggs and dairy.


​Folate is found in liver, green vegetables, oranges and other citrus fruits, beans and fortified foods such as yeast extract (marmite) and fortified breakfast cereals.

​Brazil nuts, meat, fish, seeds and wholemeal bread.
​