Menu
Our expert team of Nutritionists work daily with clients, employees and members looking to improve their food intake and make positive changes to their lifestyles.
Here, Sarah West, Head of Nutrition here at Teladoc Health, highlights foods that are good for both body and mind.
As the majority of our serotonin (a feel good hormone!) is found in the gut, it is likely that what we choose to eat will have implications for our mental state. For this reason, it is really important to fuel your body with the right nutrition to support you both mentally and physically.
What does it do?
Potassium is a natural muscle relaxant that helps to regulate blood pressure, ease anxiety and promote relaxation.
Good food sources:
How to incorporate these into your day:
Spending more time at home is the perfect opportunity to knock up a banana bread! Or simply add mashed avocado to toast or beans to a warming chilli or jacket potato to optimise your potassium intake.
What does it do?
Magnesium helps regulate the nervous system, minimising feelings of restlessness and anxiety. It may also promote improved sleep quality and help alleviate aches, pains and muscle tension.
Good food sources:
How to incorporate these foods into your diet:
Enjoy a relaxing bath with Epsom salts to naturally boost your magnesium levels. Opt for dark chocolate with nuts for a magnesium-rich snack to keep you going between meals.
What do they do?
Omega-3 fats are thought to have mood boosting, anti-inflammatory properties that may help to support mood and minimise risk of depression.
Good food sources:
How to cook with these:
Add some mashed anchovies or salmon, seasoned with lime and chilli flakes, to your lunch. Alternatively, a handful of nuts or drizzle of extra virgin olive oil makes a great meal addition to help support a healthy mindset.
What does it do?
There is some evidence to suggest that selenium may help to reduce oxidative damage associated with depression. Interestingly, deficiency has been observed in individuals suffering from depression.
Good food sources:
How to incorporate:
Need a quick mid-afternoon pick me up? Just three Brazil nuts is sufficient to provide you with your daily recommended selenium intake – they’re pretty tasty too! Alternatively, add prawns to a stir fry, tuna to salad or poached eggs to toast.
What does it do?
L-tryptophan is an amino acid commonly found in protein sources, converted into serotonin (known as the feel good hormone) in the brain. Serotonin is also sleep-regulating, which may help to establish a sense of calm and improve both sleep duration and quality. Many protein sources also boost your norepinephrine levels, a neurotransmitter which may help improve concentration and cognitive function.
Good food sources:
How to include these in your meals:
Try to ensure that you always add a source of protein to your meals to top up your tryptophan levels. Combine with a source of complex carbohydrate to promote serotonin uptake in the brain. Complex carbohydrates are also an excellent source of B vitamins, the levels of which can become depleted during periods of stress.
Our nutritionists provide clarity and advice to empower your members to achieve their dietary-related goals. All of our advice is practical, easy to understand, and evidence-based. Making dietary changes for life requires an understanding of healthy diets, behaviour change, balance, and embracing progress as a key – not perfection.
Find out more about our Nutrition Consultation service here.
Complete the form and we’ll be in touch soon. For job applications, please visit the GP careers page or Mental Health careers page.
© 2023 Teladoc Health UK
Press Enquires
