Yemi’s Food Stories: Foods for better mental wellbeing

Last updated Feb 16, 2024

Yemi's salmon, potatoes and vegetables.

Yemi Adelekan is a food writer and blogger who was a semi-finalist in the 2022 series of BBC TV’s Masterchefcompetition.

Every Saturday Yemi writes on the Stray Ferret about her love of the district’s food and shares cooking tips – please get in touch with her if you want her to review a restaurant, visit your farm, taste the produce you sell or even share a recipe.

While listening to a podcast recently, I learnt that there are some foods that have been proven to slow down brain diseases. This got me thinking about how food can extend beyond sustenance and significantly impact our overall wellbeing.

The connection between food and mood is a fascinating interplay that goes beyond momentary pleasures.

Certain nutrients play key roles in brain function, affecting neurotransmitters and mood-regulating chemicals. For instance, omega-3 fatty acids found in fatty fish contribute to cognitive function and may help alleviate symptoms of depression. Antioxidants, prevalent in fruits and vegetables, combat oxidative stress linked to mental health issues.

Which foods can help me mentally?

Foods that benefit humans mentally, which are also easy to weave into your diet, include oily fish like salmon; blueberries, which have antioxidants and benefits; dark chocolate, which contains flavonoids that may enhance mood and reduce stress, and nuts, which are good sources of healthy fats, antioxidants and contribute to brain health.

Spices and herbs are often overlooked but they improve our gut and mind health. Turmeric contains curcumin, known for its anti-inflammatory and potential mood-lifting properties.

Bananas are high in tryptophan, a precursor to serotonin, promoting a positive mood, while oranges are loaded with vitamin C, which has been linked to lower stress levels.

Eggs are a good source of choline, which supports neurotransmitter function and potentially influences mood.

Leafy greens (kale, Swiss chard) are high in vitamins and minerals that support overall health, including mental health.

Yemi’s breakfast eggs with spinach.

All these can be used to create delicious and eye-catching dishes. Here are some mood-boosting recipes for you to try.

Leafy green vegetables in a red sauce

Blend some red pointed or bell peppers with onions, tomatoes, ginger, garlic and chilli to form a base for a red sauce cooked in oil; season with fresh herbs before adding leafy green vegetables. If using spinach, make sure the red sauce is thick as the liquid from the spinach will dilute it.

Serve this with pan fried salmon and a side of brown rice or other type of grain for dinner.

Top sautéed vegetables with an omelette or boiled eggs for a healthy breakfast.

Yemi’s leafy greens with red peppers.

Berries and pancake stack with granola

Add blueberries to your pancake batter.

Top with berry compote, fresh berries, a scoop of probiotic yoghurt and a sprinkle of granola.

To make a quick and healthy granola, add oats to a dry frying pan over low to medium heat and toast for a few minutes before adding nuts and seeds.

Add a drizzle of honey and take off the heat, mix to combine and cool down ready to serve.

Healthy sweet treats

For healthy snack and desserts, try incorporating dark chocolate with nuts and dried fruit for natural sweetness.

Use probiotic yoghurt to bind toasted oats, seeds and nuts, set into shapes and coat with melted dark chocolate for a healthy snack.

Recent studies into the gut-brain connection encourages us to include fermented foods like yogurt, kefir, and sauerkraut.

Beyond specific foods, how we eat matters. Adopting mindful eating practices, such as savouring each bite, can enhance the overall dining experience. This mindfulness fosters a positive relationship with food, reduces stress and promotes emotional wellbeing.

Remember, the food we consume has a profound impact on our mental state. By choosing nutrient-dense, mood-boosting foods and incorporating them into well-balanced meals, we can nourish not only our bodies but also our minds.