Good mood food
We’ve all heard the phrase ‘you are what you eat’ and know that eating plenty of fruit and vegetables supports physical health. But did you know that diet can also play a role in supporting your mental wellbeing?
Teachers Health accredited dietitian Barbara Yassa explains how phytonutrients (the plant-based compounds that give fruits and vegetables their vibrant colours) can support mental wellbeing, and what it really means to ‘eat the rainbow’ to tap into the power of good mood food.
Red – the colour of love
Red foods (like tomatoes, strawberries and red capsicum) contain lycopene, a powerful antioxidant that supports heart health [1] and protects cells from oxidative stress [2], which is important for brain health.
Orange – the golden glow
Orange delights such as carrots, sweet potatoes, corn and oranges are rich in beta-carotene and vitamin C, nutrients that support immune function, brain health and mental clarity. [3,4].
Green – calmness and serenity
Leafy greens, broccoli and avocado are rich in folate, which can help regulate your mood and relieve symptoms of depression and anxiety [5].
Blue – diminish the blues!
Fruit and veggies like blueberries, blackberries, eggplant and plums are loaded with anthocyanins, an antioxidant that can support brain health, fight inflammation, [6,7] calm the mind and reduce anxiety.
White – wonder food
Containing allicin which can help to reduce feelings of irritability and may improve blood flow to the brain, food like cauliflower, mushrooms, garlic and onion can help promote a sense of balance and mental clarity [8,9].
5 easy ways to get more colour on your plate
- Fill half your plate with vegetables, aiming for two to three colours at each meal
- Add grated or chopped vegetables to pasta sauces, curries, stir‑fries and omelettes
- Snack on fruit or vegetable sticks
- Top breakfast foods like yoghurt, oats or muesli with fresh or frozen fruit
- Blend fruit and leafy greens into smoothies for a quick and nutritious option
Incorporating colourful fruit and veggies into your daily diet will unlock the power of good mood food and nourish your body with a variety of essential nutrients. You’ll be creating Insta-worthy meals in no time!
As the private health fund for educators, Teachers Health offers eligible members* personalised nutrition support from a Healthcare Services dietitian through its Nutrition Support Program. You can find out more by visiting their website.
*subject to eligibility and level of cover
References:
1. Imran, M, Ghorat, F, Ul-Haq, I, Ur-Rehman, H, Aslam, F, Heydari, M, Shariati, MA, Okuskhanova, E, Yessimbekov, Z, Thiruvengadam, M, Hashempur, MH & Rebezov, М 2020, “Lycopene as a natural antioxidant used to prevent human health disorders,” Antioxidants, 9(8):706.
2. Bin-Jumah, M, Nadeem, MS, Gilani, SJ, Mubeen, B, Ullah, I, Alzarea, SI, Ghoneim, MM, Alshehri, S, Al‐Abbasi, FA & Kazmi, I 2022, “Lycopene: A Natural Arsenal in the War against Oxidative Stress and Cardiovascular Diseases,” Antioxidants, 11(2):232.
3. Abrego-Guandique, DM, Bonet, ML, Caroleo, MC, Cannataro, R, Tucci, P, Ribot, J & Cione, E 2023, “The Effect of Beta-Carotene on cognitive function: a systematic review,” Brain Sciences, 13(10):1468.
4. Harrison, FE & May, JM 2009, “Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2,” Free Radical Biology and Medicine, 46(6):719–730.
5. Gilbody, S, Lightfoot, T & Sheldon, T 2007, “Is low folate a risk factor for depression? A meta-analysis and exploration of heterogeneity,” Journal of Epidemiology and Community Health, 61(7):631–637.
6. Henriques, J, Serra, D, Dinis, TCP & Almeida, LM 2020, “The Anti-Neuroinflammatory role of anthocyanins and their metabolites for the prevention and treatment of brain disorders,” International Journal of Molecular Sciences, 21(22):8653.
7. Speer, H, D’Cunha, NM, Alexopoulos, NI, McKune, AJ & Naumovski, N 2020, “Anthocyanins and Human Health—A focus on oxidative stress, inflammation and disease,” Antioxidants, 9(5):366.
8. Nadeem, MS, Kazmi, I, Ullah, I, Muhammad, K & Anwar, F 2021, “Allicin, an antioxidant and neuroprotective agent, ameliorates cognitive impairment,” Antioxidants, 11(1):87.
9. Tedeschi, P, Nigro, M, Travagli, A, Catani, M, Cavazzini, A, Merighi, S & Gessi, S 2022, “Therapeutic potential of allicin and aged garlic extract in Alzheimer’s disease,” International Journal of Molecular Sciences, 23(13):6950.
