7 Nutritional Recipes to Improve Mental Health


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Spending lot’s of time at home with the current lockdown situation? Looking for ways to improve your mental health? Well, why not try these amazing 7 Nutritional Recipes to Improve Mental Health.

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Why is it Important to Improve Mental Health?

Mental health is the level of psychological well-being or an absence of mental illness. Experts say we all have the potential to develop mental health problems. Approximately 1 in 4 people in the UK will experience a mental health problem each year.

It can impact on daily life, physical health and relationships. It helps determine how we handle stress, relate to others and make choices. The state of your mental health affects your ability to enjoy life. It is important at every stage of life, from childhood and adolescence through adulthood.

How people cope with mental health problems seems to be getting worse due to the worries around jobs, money, relationships, social media and health.

Contributing Factors to Poor Mental Health

  • Biological factors, such as genes or brain chemistry
  • Family history
  • Life experiences

There are ways of trying to maintain positive mental health so as to allow you to cope with the stresses of everyday life, make meaningful contributions and realize your full potential

  • Get help if you feel you need it
  • Try to get enough sleep
  • Connect with others
  • Get physically active
  • Improve your diet

How Improving your Diet can Improve Mental Health

There is a well-established link between diet and physical health and a strong relationship between physical health and mental wellbeing. Evidence is now building regarding the direct association between what people eat and how they feel.

It has been found that by providing children with breakfast it improves academic performance. Also evidenced in research is the protective effect diet has on brain function in the ageing process. For peak mental function the brain needs complex carbohydrates, essential fatty acids, amino acids, vitamins, minerals and water.

A Balanced Diet Can Help Promote a Balanced Mood.

It is well known that unhealthy eating patterns can cause mood swings. It is thought that unhealthy eating habits can alter your mood and emotional wellbeing. Research linking the role of diet and nutrition on mental health is growing.

It is showing that food can contribute to the development, prevention and management of mental health conditions such as depression and anxiety disorders.

Some Healthy Tips

  • Eat regular meals – Skipping meals can lead to low blood sugar. When your blood sugar drops you can quickly start to feel irritable, tired and depressed. So the aim is to maintain a stable blood sugar level through the day.
  • Staying hydrated – Helps with concentration and digestion.
  • 5 a day – at least! – Eating a good range of coloured fruits and veg will give you the best variety of vitamins and minerals to keep you physically and mentally well.
  • Digestive issues – Ensure adequate fluid intake fibre and regular exercise because this will all help to keep your gut happy.
  • The Protein effect – Amino acids found in protein are the chemicals needed by the brain to help regulate thought and feelings
  • The Right Fats – It is important to eat the right fats. Your brain needs fatty acids such as omega – 3 and 6 to keep it working well. E.g. oily fish nuts, olive oil, seeds, eggs, milk.
  • Vitamin D – The sunshine vitamin made in the body when the skin is exposed to the sun. Research has suggested that Vitamin D may increase the levels of serotonin – one of the key neurotransmitters influencing our mood. Deficiency can be linked to mood disorders. Foods to eat include – cheese, egg yolks, canned salmon. Some foods are fortified with Vitamin D

Finally, the Recipes…

Here are 7 amazing recipes that can contribute to the improvement of your mental health. Enjoy.

Spanish Meatball & Butter Bean Stew

Get the recipe here

improve mental health recipe

Spicy Roast Veg & Lentils

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Spicy roast veg & lentils - mental health

Chicken Salad With Lemon And Dill

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chicken salad wellbeing

Classic Egg Salad

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egg salad recipe nutrients

Herb Rub For Strip Steak

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herb rub strip steak

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Get the recipe here

superfood salad

Sweet Beet-Raspberry Yogurt

Get the recipe here

raspberry yogurt recipe

Have these amazing recipes helped improve your mental health?

recipes mental health

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