There is a powerful relationship between how we feel and our food choices. The food we eat directly impacts our mood, and conversely, our mood strongly influences our food choices.
This dynamic, interconnected relationship shows how what we eat affects how we feel and how our emotions shape the foods we eat.
A diet lacking in nutrient-rich foods can lead to our bodies being deficient in essential vitamins and minerals that can affect mood, brain function, and energy levels. Aiming to have a balanced diet with complex carbohydrates, plenty of fruits, vegetables, and protein will help ensure most vitamin and mineral requirements are met.
I always recommend going for a diet-first approach; however, some groups of people may require extra supplementation to obtain all the vitamins and minerals required. For example, iron supplements for those with anaemia, vitamin B12 supplements for vegans, and vitamin D supplements for everyone living in countries that lack sunlight during the colder months.
Iron: A lack of iron can lead to low levels of oxygen in the blood, which can lead to someone feeling weak and tired. You can try to obtain enough iron from foods such as beans, pulses, fortified cereals, and red meat. Also, try not to have tea with meals, as it can inhibit iron absorption.
B Vitamins: A deficiency in any of the B vitamins can heighten the likelihood of experiencing feelings of depression.
This is particularly prevalent in the elderly population. We get most of our vitamin B12 requirement from animal-based foods such as fish, eggs, dairy, and meat. Vegans or individuals who do not consume enough of the mentioned foods should consult their GP for a blood test to verify their vitamin B12 levels. This is important because supplementation may be necessary as they may not get enough from the diet alone.
Selenium: A selenium deficiency may increase the risk of depression and other low mood states.
You can get almost your entire recommended amount of selenium by just having two Brazil nuts a day. Other sources include meat, wholemeal bread, seeds, and fish.
Stay tuned for Part 2, where we will discuss the reverse: how our mood affects our food!
Photo credit: WikiCommons
Sukaina Abdulhussein,
Registered Nutritionist
[email protected]
