Foods for Mental Health

I came across this on the Mental Healthy website - please click, print, and stick on your fridge.

http://www.mentalhealthy.co.uk/food/mind-food/food-for-good-mental-health.html

Depression

Vitamin C

• Strawberries, oranges, kiwi, pineapple, cranberries, satsumas, grapefruit, cherries, blackberries, mango.
• Broccoli, celery, red cabbage, red peppers, watercress, tomato, pumpkin, artichokes, asparagus, Brussels sprouts, cucumber, leeks, potatoes, radishes, spinach, courgettes.

Vitamin B3/B6

• Brown rice, oats, barley.
• Beef liver and kidneys, chicken, turkey, pork loin.
• Tuna, salmon, trout.
• Chick peas, sunflower seeds.
• Watercress, cabbage, peppers, potatoes, squash, courgettes, mushrooms, broccoli.
• Bananas (low quantities of B6)

Magnesium

• Oatmeal, long grain rice, barley, wheat bran.
• Walnuts, pistachios, peanuts, almonds.
• Sunflower seeds, pumpkin seeds.
• Strawberries, blackberries, orange, raisins, bananas.
• Broccoli, sprouts, peppers, watercress, spinach.

Tryptophan (essential amino acid)

• Almonds, pecans, peanuts, hazelnuts.
• Milk, cheddar, Swiss cheese.
• Sesame seeds, pumpkin seeds.
• Turkey, chicken.
• Soya beans, kidney beans.
• Bananas, figs, dates.

Zinc

• Mozzarella, cheddar.
• Kidney beans, chick peas, lentils.
• Chicken legs and thighs, turkey, lamb, pork, minced beef.
• Spinach, broccoli, asparagus.
• Kiwi, blackberries.
• Walnuts, almonds, cashews.

Omega 3

• Walnuts.
• Salmon, mackerel, fresh tuna, trout, shrimps.

Selenium

• Calves liver, turkey.
• Shrimps, cod, halibut, salmon, tuna.
• Mozzarella.
• Sunflower seeds.
• Spinach, mushrooms, garlic.

Folic acid

• Calves liver, turkey.
• Lentils, chick peas, kidney beans.
• Spinach, lettuce, asparagus, sprouts, parsley, broccoli, green beans.
• Walnuts, cashews, peanuts, hazelnuts.
• Tuna, salmon, cod.

Lack of concentration

Vitamin B1

• Fresh pasta, brown rice, oats, barley.
• Hazelnuts, pine nuts, pecan nuts, brazils.
• Asparagus, aubergines, spinach, watercress, mushrooms, broccoli, peppers.
• Mussels, tuna, salmon.
• Pork loin.

Lack of memory

Vitamin B5

• Wholemeal bread, granary bread, brown rice, oatmeal.
• Raspberries, strawberries, lemons, watermelon.
• Broccoli, carrots, peas, sweet potato, celery, cauliflower.
• Broad beans, chick peas.

Vitamin B6

• Barley, oats, brown rice.
• Trout, salmon, tuna.
• Pork loin, turkey, chicken.
• Chick peas.
• Sunflower seeds.
• Cabbage, peppers, asparagus, potatoes, watercress.

Omega 3

• Walnuts.
• Salmon, mackerel, fresh tuna, trout, shrimps.

Vitamin B12

• Chicken, turkey, calves liver, lamb.
• Clams, trout, salmon, oysters, crabs, sea bass.
• Milk, boiled eggs.

Lack of appetite

Zinc

• Mozzarella, Swiss cheese, cheddar.
• Spinach, asparagus, broccoli, squash.
• Kiwi fruit, blackberries.
• Almonds, cashew nuts, walnuts.
• Shrimps, mussels, oysters.
• Chicken legs, turkey legs, pork loin, lamb.

Lack of focus and motivation

Tyrosine (Non-essential amino acid)

• Stilton, cheddar, Swiss cheese, mozzarella, parmesan cheese, sour cream.
• Spinach, avocadoes.
• Bananas, plums, raisins, prunes.
• Tomatoes.
• Soy sauce.
• Marmite (yeast extract).

Zinc

• Mozzarella, cheddar.
• Kidney beans, chick peas, lentils.
• Chicken legs and thighs, turkey, lamb, pork, minced beef.
• Spinach, broccoli, asparagus.
• Kiwi, blackberries.
• Walnuts, almonds, cashews.

Insomnia

Magnesium

• Strawberries, blackberries, oranges, raisins, kiwi fruit, bananas.
• Pistachios, cashews, almonds, brazil nuts, macadamias.
• Peppers, broccoli, Brussels sprouts, spinach, watercress.
• Pumpkin seeds, sunflower seeds.
• Oatmeal, long grain rice, barley.

Stress

Vitamin B3/B6

• Brown rice, oats, barley.
• Beef liver and kidneys, chicken, turkey, pork loin.
• Tuna, salmon, trout.
• Chick peas, sunflower seeds.
• Watercress, cabbage, peppers, potatoes, squash, courgettes, mushrooms, broccoli.
• Bananas (low quantities of B6)

Magnesium

• Strawberries, blackberries, oranges, raisins, kiwi fruit, bananas.
• Pistachios, cashews, almonds, brazil nuts, macadamias.
• Peppers, broccoli, Brussels sprouts, spinach, watercress.
• Pumpkin seeds, sunflower seeds.
• Oatmeal, long grain rice, barley.

Anger and irritability

Vitamin B6

• Barley, oats, brown rice.
• Trout, salmon, tuna.
• Pork loin, turkey, chicken.
• Chick peas.
• Sunflower seeds.
• Cabbage, peppers, asparagus, potatoes, watercress.

Magnesium

• Strawberries, blackberries, oranges, raisins, kiwi fruit, bananas.
• Pistachios, cashews, almonds, brazil nuts, macadamias.
• Peppers, broccoli, Brussels sprouts, spinach, watercress.
• Pumpkin seeds, sunflower seeds.
• Oatmeal, long grain rice, barley.

Selenium

• Calves liver, turkey.
• Shrimps, cod, halibut, salmon, tuna.
• Mozzarella.
• Sunflower seeds.
• Spinach, mushrooms, garlic.

Anxiety

Magnesium

• Strawberries, blackberries, oranges, raisins, kiwi fruit, bananas.
• Pistachios, cashews, almonds, brazil nuts, macadamias.
• Peppers, broccoli, Brussels sprouts, spinach, watercress.
• Pumpkin seeds, sunflower seeds.
• Oatmeal, long grain rice, barley.

Folic acid

• Calves liver, turkey.
• Lentils, chick peas, kidney beans.
• Spinach, lettuce, asparagus, sprouts, parsley, broccoli, green beans.
• Walnuts, cashews, peanuts, hazelnuts.
• Tuna, salmon, cod.

This information is intended as a guide only. If you are experiencing any mental health problem you should seek expert medical advice immediately. Please be also aware that some foods might cause allergic reactions.