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Healthy eating boosts a positive mind
It may sound far-fetched to suggest that there are foods that boost your confidence while some can knock it for six, but feeling good about yourself is more than just what is on the outside.
A recent survey conducted by The Mood and Food project found that dietary changes were beneficial for 80% of the 200 subjects surveyed, experiencing substantial improvements in mood and self-esteem. Of those 80%, a further 80% of participants found that cutting down on sugar boosted their confidence and wellbeing while 79% found the same for cutting down on caffeine *.
Feel fantastic fats: : Avoiding all types of fat - in a low-fat diet for example – can lead to anxiety and depression and other mental health problems. Polyunsaturated ‘omega 3’ fats are especially important and these are particularly high in oily fish, nuts and seeds. But I always recommend taking a high-quality omega 3 supplement to safeguard your levels.
Positive thinking protein: Certain amino acids within protein have a direct effect on our brain chemistry. In particular, the amino acid ‘tryptophan’ is converted by the body into serotonin - a brain chemical which elevates mood and self-esteem. Tryptophan is the active ingredient in 5-HTP supplements and turkey and nuts are also rich sources. Bananas and avocadoes also provide you with tryptophan.
Visionary vitamins: Specific multivitamins and minerals are essential for emotional and mental health. For example the conversion of tryptophan is helped by various ‘co-factor’ nutrients such as; vitamin C found in watercress; folic acid found in avocado, lettuce and walnuts; vitamin B6 found in banana and sunflower seeds; biotin found in corn pasta, oily fish and fruit; and zinc found in oats and sardines. If you think you may be deficient in any of these nutrients, a high-quality multivitamin can offer some insurance.
Confidence in carbohydrates: The absorption of tryptophan by the body is greatly enhanced by eating carbohydrates. Although, reducing your carbohydrate intake helps to avoid the roller coaster ride of energy and moods associated with large fluctuations in blood glucose levels.
By Henrietta Norton, a qualified nutritional therapist and member of
the British Association of Nutritional Therapists.
* The Mood and Food Project, Amanda Greary: An exploration of dietary and
nutritional self-help strategies used to improve emotional and mental health
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