Good mood and good food? Know your key nutrients!

Do you know that mood and nutrients are deeply connected?

A lack of nutrient intake may lead to low energy, poor focus and emotional disturbances too.

Research shows a positive correlation between nutrient deficiency, such as iron, zinc, omega-3, and vitamin D and mood disorders.

Let's deep dive into what the key nutrients are we should focus on and how we can optimise nutrient intake through choosing the right food!

1. Iron – The oxygen carrier for energy and focus

Iron is an important component for making haemoglobin (the substance in red blood cells that carries oxygen to the whole body). Our body's cells also need iron for energy supply.

If dietary iron is insufficient in the long term, this may lead to iron-deficiency anaemia, which results in a reduction in oxygen supply and leads to:

• poor concentration
• fatigue and tiredness
• paleness and dizziness

Absorption tips:

Getting iron from animal sources (haem iron) is more easily absorbed by the body (20-35% absorption rate) than from plant sources (non-haem iron).

• Animal source - Red meat (beef, pork, lamb); poultry; offals; eggs.
• Seafood - Shellfish (e.g. clams and mussels); fish (e.g. salmon, herring, tuna).
• Plant-based source - Dark green leafy vegetables, nuts and seeds, pulses and legumes (such as beans, peas, and lentils).

Tips:

• To boost non-haem iron absorption, pair with high vitamin-C food (such as having strawberries and kiwis after meals; stir-fry broccoli with beans and bell peppers with spinach).
• Avoid drinking high-tannin-containing tea and coffee with meals if you are anaemic or at risk of iron deficiency.

2. Zinc: The regulator of the happy hormones (serotonin and dopamine)

Research has suggested that low zinc levels have been found in people suffering from depression (Page et al, 2020).

Some of the high zinc food sources: 

• Animal: Oysters (by far the highest source!), red meat, poultry, crab, lobster.
• Dairy products (cheese/ milk/ yoghurt).
• Plant: Pumpkin seeds, lentils, chickpeas, hemp seeds, cashews, and whole grains.

3. Omega-3: The mood booster

Omega-3s (ALA, EPA and DHA) are essential fats, meaning your body cannot make them; you must get them from your diet.

Besides its importance in promoting heart and brain health, it also has an anti-inflammatory effect (as chronic inflammation is a contributor to depression).

Grosso et al, (2014) suggest that omega-3s are shown to be effective in preventing and treating depression.

Excellent food sources include:

• Marine sources (EPA/DHA): Fatty fishes are the best source (salmon,
  mackerel, anchovies, sardines and herrings).
• Plant Sources (ALA - the body must convert): Flaxseeds, chia seeds, walnuts, hemp seeds.

4. Vitamin D - The key player!

Vitamin D plays a key role in influencing serotonin synthesis and brain function. Vitamin D deficiency is linked to increased risk of depression, ADHD and anxiety.

High vitamin D foods include:

• Fatty fish (salmon, mackerel and sardines).
• Fortified dairy products.
• Fortified cereals.
• Plant-based milk.
• Egg yolks and beef liver.

In the UK, it is recommended that everyone take a daily vitamin D supplement of 10 micrograms (µg) or 400 IU during the autumn and winter months, as sunlight alone is not sufficient to produce enough vitamin D. 

Of course, focusing on a healthy, balanced diet that contains a wide variety of protein, mineral, and vitamin-rich foods to support the body’s functions is essential.