As we have seen on the previous pages, there are key differences between the mental health conditions described in terms of their nutritional management. However, there are some foods that are real champions when it comes to supporting the overall health of the nervous system as a whole and these should feature regularly on your shopping list.
Blueberries and blackberries. I am grouping these together as they both have almost identical properties. They are both very rich sources of a group of compounds called flavonoids. These have been shown to have significant effect upon the cardiovascular system and, as such, may have a positive impact upon the brain. What they do is cause blood vessels to relax, by stimulating the production of a chemical called nitric oxide by the vital inner skin that lines all of our blood vessels. Nitric oxide then causes the muscular walls of the blood vessels to relax, which makes the vessel wider. The consequence of this is that there is an important enhancement of circulation to the peripheries. Long story short, there is also, naturally, improved blood flow to the brain. Here in the UK, the University of Reading have been stuying this with some rather promising preliminary results.
Who said that healthy food was never tasty? Well, hopefully reading through this book you will see that is certainly not the case. To take that one step further, I will be the bearer of great news: chocolate is good for you! There you go, what a revelation. OK… maybe I should back peddle a little and say that cocoa is good for you, especially for the health of our nervous systems and for making us feel really quite good. Firstly, cocoa contains very high levels of magnesium that helps us feel relaxed (see page 34). The most exciting thing, though, is a presence of something called PEA, or phenylethylamine. This is a neurotransmitter that is released in the brain when we fall in love and just a small amount can give us wonderful, welcome feelings of bliss and euphoria.
Eggs are just a wonderful food. They are an incredible, complete protein. They are very low GI so can keep blood sugar levels nice and stable. They are also a very rich source of choline, which is important for memory and learning. You can also get eggs that have added omega 3; these will always be my top choice at the supermarket shelf.
Kale has become a bit of a buzz ingredient in the nutritional world of late. It is definitely the mothership of all green leafy vegetables. Kale, like all greens, is very dense in the mineral magnesium that can have a relaxing effect on the nervous system and the muscles (see page 34) so can really aid relaxation during a period of high anxiety. Kale also has good amounts of iron and vitamin C, to boot.
Lentils, like most legumes, are incredibly rich sources of most of the B vitamins, so provide a multitude of benefits for the brain and nervous systems, regulating many important functions.
I just adore mackerel. It does have a strong flavour, so is one for the true fish fans. However, it is incredibly rich in omega 3 fatty acids and selenium and should be eaten at least once a week.
Quinoa is a funky little grain that makes a great alternative to rice. Refined carbohydrates such as white bread, white rice, white pasta, potatoes and so on all release their sugars very quickly, which causes an initial blood sugar rush; that quickly comes crashing down again once the body’s insulin has dealt with it. This roller coaster of sugar highs and lows can play havoc with our moods and our ability to think clearly. Quinoa gives you a tasty, simple to prepare alternative that has a very low impact upon blood sugar and actually contains quite a lot of protein, too. This protein further slows down the release of sugars from its own carbs and those of whatever else you eat with it!
One of my absolute favourite ingredients… in case you hadn’t guessed. Salmon has to be one of the most palatable of the oily fish for most people. Versatile and packed with the all-important omega 3 fatty acids that support the health and functioning of the myelin sheath. Go for a mid-range pack of salmon; I personally tend to buy Scottish farmed fish.
Spinach is another real staple ingredient of mine. It is a great source of non-haem iron, and also of magnesium (see page 34); two vital minerals for the healthy functioning of the nervous system.
Sweet potatoes are amazing. The taste is just so comforting. They make a great alternative to the regular spud, which is such a massive starch bomb and can send blood sugar levels soaring. Sweet potatoes have a much lower glycaemic response, so are the perfect option for baking, mashing, and even for chips. Honestly!