While we may be entering the winter time and many of us ditch the salads for soups and stews, we shouldn’t rule out the power of the salad, particularly when it comes to looking after our mental health.
During the darker and colder months our mental health does struggle a little more and it’s a period where many underlying issues, such as depression, anxiety and addiction rear their ugly head a little more. The volume of people visiting a rehab centre during this time, says it all really. So we all need to pay a bit more attention to what’s going on in our brains and look after ourselves, whether we suffer with only small levels of anxiety or something a lot more significant.
What we eat can play a big part of that, and there’s still room for the salad, particularly as there are so many super foods in salads that can improve our cognitive functioning and mental health. So, if you’re struggling a little, here are five salad super foods perfect for lunch times…
Spinach is one of the best leafy greens you can add to your salad if you're looking to boost your mental health. Rich in magnesium, folate, and vitamin K, spinach provides essential nutrients that promote brain health and help regulate mood. Magnesium is particularly important for mental well-being, as low levels have been linked to anxiety and depression.
In addition to magnesium, spinach is packed with antioxidants that help fight inflammation and oxidative stress, which are factors that can negatively impact brain function. Folate, another vital nutrient found in spinach, aids in the production of serotonin and dopamine—neurotransmitters that play a crucial role in regulating mood. Adding a handful of fresh spinach leaves to your salad can give your brain a natural boost.
Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are critical for brain health. Omega-3s, particularly the type found in walnuts (ALA – alpha-linolenic acid), support the structure and function of brain cells, and have been shown to reduce symptoms of depression and anxiety.
Regular consumption of walnuts has also been linked to improved cognitive function and memory. They are rich in antioxidants, which protect the brain from damage caused by free radicals. Including a handful of walnuts in your salad adds a satisfying crunch while providing a nutrient boost that supports both physical and mental health.
For a delicious and nutrient-packed salad, try combining walnuts with other healthy fats like avocado and olive oil for an even greater impact on your mental well-being.
Avocado is another superfood that belongs in any salad aimed at improving mental health. Known for its creamy texture and rich flavour, avocado is loaded with healthy monounsaturated fats that support brain function. These fats help maintain the integrity of brain cells and improve blood flow to the brain, promoting better cognitive performance and mood regulation.
Avocados are also an excellent source of vitamins B6 and B9 (folate), which are essential for the production of neurotransmitters like serotonin. Moreover, avocados contain potassium, a mineral that helps reduce stress by regulating blood pressure.
Adding slices of avocado to your salad not only enhances the flavour but also provides a creamy texture and a wealth of mental health benefits.
Berries, such as blueberries, strawberries, and raspberries, are a delicious and vibrant addition to any salad, and they are packed with nutrients that benefit your brain. Rich in antioxidants, especially flavonoids, berries help protect the brain from oxidative stress and inflammation, both of which can impair cognitive function and contribute to mood disorders.
Research has shown that regular consumption of berries can improve brain function, enhance memory, and reduce symptoms of anxiety and depression. Berries are also a great source of vitamin C, which helps lower cortisol levels (the stress hormone) and supports overall mental well-being.
Add a handful of fresh berries to your salads for a burst of sweetness and a boost to your mental health.
Pumpkin seeds are small but mighty when it comes to supporting mental health. These seeds are a fantastic source of magnesium, a mineral that plays a key role in reducing stress and anxiety. Magnesium helps regulate the release of neurotransmitters, ensuring that your brain is properly balanced to maintain mood stability.
Pumpkin seeds are also high in zinc, which supports brain function and helps with memory and cognitive performance. Studies have found that zinc deficiency is linked to depression, making this mineral crucial for mental health. Additionally, pumpkin seeds contain healthy fats and protein, making them a nutritious and satisfying topping for any salad.
Sprinkling pumpkin seeds over your salad adds texture and a powerful dose of stress-reducing nutrients.
