A healthy, balanced diet can go a long way to improving your mental and physical well-being, but sadly it’s not a cure-all for the millions of Australians suffering from mental health issues such as anxiety and depression. Judy Phillips is an Aussie foodie, personal trainer, and mental health advocate who has written two cook books filled with great mood-boosting meals to share with loved ones. Judy donates ALL proceeds from her book sales to The Black Dog Institute and Headspace. Judy shares foods that boost mental health in some delicious and easy to prepare recipes.
Being pretty passionate about mental health here at WNiF, we thought we’d spread the word. As the final quarter of the year approaches and there’s more reasons to buy gifts for one another, why not purchase something that gives to a reputable charitable cause at the same time?
Using food to boost mental health:
The Black Dog Institute is a vital organisation for the thousands of Australians and their loved ones tackling mental health issues every day. One in five Australians aged 16 to 85 years experience a mental illness in any year.
“Mental illness is best handled with the support of family, friends, and professionals, but there are also small steps individuals can take to encourage a happy, healthy mind, and one of those is eating mood-boosting foods and enjoying them in good company,” says Judy. “Staying true to my passion for mental health, many of my recipes are based on fresh, healthy, mood boosting, whole-food ingredients such as lean meats, fish, eggs, dairy and green leafy vegetables, all of which are bursting with vitamins, minerals and amino acids that are known to foster a healthy mind[1].”
7 mood-boosting foods to boost mental health:
Here is a list of seven mood-boosting foods and great recipes from Judy’s book so you can incorporate them into your daily dining:
1. Yoghurt
Yoghurt and other fermented foods contain loads of healthy bacteria, (probiotics) essential in maintaining a healthy gut. One recent study reduced the anxiety levels in mice just by giving them yoghurt bacteria.[2] “There is growing literature showing a strong correlation between gut health and mental well-being,” says Judy, who suggests trying her Berry Yoghurt Trifle.
2. Avocados
“Avocados get a bad write-up thanks to their sometimes hefty price tag, but these buttery delights are rich in monounsaturated fats which help blood flow to the brain”, says Judy, who recommends her Avocado, Tomato, Cucumber and Bread Salad.
3. Beetroot
Judy says this red ripper is hard to ‘beet’! “Like broccoli, beetroot is high in folic acid as well as fibre, manganese and potassium.” She suggests doubling up the goodness by also including brain-boosting walnuts with her Roast Beetroot and Walnut Salad.
4. Apples
An apple a day…It might not keep the doctor away but according to researchers at Cornell University the chemicals found in apples and their skins can help protect the delicate neurons in your brain. “Sometimes it’s also nice to share a really delicious warm dessert with friends. The smell alone will brighten up your day!” Judy says. Throw in a few more feel-good walnuts then put an Apple Stuffed with Walnuts and Dates into your oven.
5. Salmon
Omega-3 fatty acids, found in salmon, ocean trout, seaweed and walnuts, are essential for healthy brain function. And important feel-good chemicals are made in healthy, happy brains. Try Judy’s Salmon Ceviche Salad.
6. Broccolini
It’s no surprise that greens are good for you, but broccoli and broccolini are among the high achievers thanks to their folic acid and other nutrients important for mood regulation, energy and quality sleep. Judy recommends trying her Broccolini and Beans with Tahini Tamari Sauce.
7. Chicken/eggs
“Chicken or the egg? It doesn’t matter which one comes first… just make sure you eat them!” Judy says. “Chicken, eggs, turkey, and fish are all good proteins that provide the building blocks for a healthy nervous system.” Make your mind and taste buds happy with a Chicken and Olive Tagine.
Recipes for all dishes mentioned above are detailed in Life Great Food: Recipes for Loving and Sharing, which can be purchased at selected bookstores or online at www.judyphillips.com.au.
References
1. T. S. Sathyanarayana Rao, M. R. Asha,1 B. N. Ramesh,2 and K. S. Jagannatha Rao. Understanding nutrition, depression and mental illnesses. Available from: www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
2. J. A Bravo et al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Available from: www.pnas.org/content/108/38/16050
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