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Wellbeing Week: Wellbeing food to boost mental health

Our catering team is always looking to include a range of ingredients to help boost your wellbeing – this week you will find a selection of choices that include some of the 10 great foods to boost mental health:

1. Salmon
2. Chicken
3. Whole Grains
4. Avocados
5. Spinach
6. Yogurt
7. Nuts
8. Olive Oil
9. Tomatoes
10. Dark Chocolate

View Wellbeing Week Menu

How do the foods you eat affect your mood?

What you eat can impact your mental health and mood in several ways. Two of the main methods of action involve blood sugar levels and serotonin production.

Serotonin is a neurotransmitter that helps to regulate sleep patterns, appetite and mood. 95% of your serotonin is produced in your gastrointestinal tract; so your digestive system isn’t only digesting food, it’s playing a role in guiding your emotional state also.

From a blood sugar perspective, if you are eating foods that release glucose too quickly into the blood stream, the body produces an amount of insulin to quickly push excess glucose into muscle and fat cells. This leaves you with a dip in blood sugar that can make you feel lethargic and irritable.

So, what can you eat to feel happier and more energised?

One food group that helps to boost serotonin production AND help to keep your blood sugar stable could hold the key… fibre.

Complex carbohydrates that contain soluble fibre, such as those in plant based foods, can slow the absorption of sugar into your bloodstream and increase serotonin levels.

Most of us don’t eat enough fibre. In 2015 the government published new guidelines recommending that the populations fibre intake to 30g per to adults. In 2012-14 our average daily intake was only around 20g, so we’ve got some work to do! Try adding some of these top high fibre foods to your diet; Oats, beans, pears, peas, lentils, artichokes, broccoli, raspberries, blackberries, avocado, bran flakes.