Nutrition & Mental Wellness

1 in 2 people are estimated to experience a mental health disorder in their lifetime! With psychological illness being so common today, it is important to recognise the support modifiable risk factors like diet can provide. 

Simply put, good food = good mood. It has been discovered that in particular, a Mediterranean-style diet, filled with whole grains, fruits, vegetables, legumes, nuts, olive oil and seafood is beneficial. 

Certain nutrients are crucial for brain and immune function, where deficiencies in vitamin B12, folate, zinc, vitamin D, omega-3 fats and fibre specifically, can affect mental health. Research is continuing to evolve on the gut-brain axis, but we do know for certain that dietary habits modulate the gut bacteria, with imbalances being strongly associated with anxiety and depression.

In short, my top mental wellness tips are to:

1. Eat a Mediterranean-style diet with lots of colourful plant foods for vitamin, mineral and fibre adequacy. 

2. Immerse yourself in hobbies outside of work.

3. Get a consistent amount of sleep that is suitable for your body - we are all different! 

4. Reduce your caffeine intake and other stimulants/depressants.

5. Choose balance over restriction by allowing yourself to enjoy all foods in moderation. 

6. Move your body daily for at least 30 minutes.

7. Practice meditation - the Vedic technique for 20 minutes, twice daily has shown great success.

Below are some vegan, vegetarian and omnivore food sources of the vitamins and minerals closely associated with our mental health. This will allow you to see the foods you are already having and others that you could possibly start to include. Take one step at a time, there’s no rush!

Rich sources of vitamin B12 

• Vegan: vitamin B12 supplements are vital as we can’t synthesise this vitamin ourselves (we need to get it from foods) and fortified soy milk/cereals 

• Vegetarian: fortified cereals, milk, eggs, nutritional yeast spreads and vitamin B12 supplements 

• Omnivores: animal products (meat, liver, fish, oysters), milk, eggs and nutritional yeast spreads

Rich sources of folate

• Vegan: green leafy vegetables, fruit (including oranges, strawberries), beans, nuts, fortified cereals/breads

• Vegetarian: as above as well as eggs

• Omnivores: as above as well as eggs and liver

Rich sources of zinc 

• Vegan and vegetarians: wholegrains, zinc-fortified cereals, nuts and seeds, legumes, tofu and tempeh 

• Omnivores: as above as well as oysters, beef, pork and chicken

Rich sources of vitamin D

• Vegan: fortified soy milk, fortified cereals, mushrooms exposed to the sun, and sunlight exposure

• Vegetarians: as above as well as eggs 

• Omnivores: as above as well as fatty fish and liver

Rich sources of omega-3 (EPA & DHA)

• Vegan: seaweed and algal supplements

• Walnuts, chia seeds and soybeans are alpha-linolenic acid (ALA) food sources that can get converted to EPA and DHA

• Vegetarians = as above as well as enriched eggs

• Omnivores = as above as well as fish, seafoods, meat, enriched eggs and seaweed

I hope this will be a helpful resource that you can refer back to, 

Allegra x