source of energy. The reason why they give us energy
quickly is because they contain sugar. Energy levels
drop quickly following consumption of these foods, as
they are unable to keep us going for long periods of
time. Therefore, people are likely to feel hungry
shortly after eating foods rich is simple or refined
sugars and are more likely to feel the need to snack if
meals are based on foods from this group. Finally,
these foods also tend to be poor sources of nutrients
and are sometimes high in refined sugar and fat
Sources of sugary carbohydrates: Chocolate,
cakes, sweets biscuits and alcohol.
Fats
EFA’SDespite current recommendations to watch
our fat intake, fat is essential for life. From a physical
health perspective fat provides us with essential fat-
soluble vitamins A, D, E and K. From a mental health
perspective, the brain is composed of a high percent-
age of fat and a high percentage of this fat comes from
EFAs, omega-3 and omega-6. These are called ’essen-
tial’ as they cannot be made in the body and need to be
obtained from the diet. These EFAs are a vital part of
the structure of the brain cells and for promoting
communicating between the cells in the brain.
Much research has been conducted on omega-3
oils to date, which indicates that these fatty acids
can have positive protective benefits in terms of heart
disease. More recently researchers have become inter-
ested in the potential benefits of omega-3 in behaviour
and positive mental health. However, there is wide
variation in outcomes of studies with some researchers
who have reviewed the evidence suggesting positive
benefits on mood whilst other studies discount this.
Interestingly, a study from 2003, suggested that the
levels of depression amongst people lining in the Artic
and Subartic regions was rising at the same time that
traditional diets, which were high in EFAs were being
replaced by more processed foods.
Other mental health problems have been
researched to investigate if there is a relationship
between diet and Alzheimer’s disease and Schizophre-
nia. Much research is still required in these areas
before any definitive associations can be made. None-
theless, as at 2007, many studies have indicated that
there is a relationship between higher intakes of fat
with increased incidence of Alzheimer’s disease. Other
research suggests a link between lower levels of poly-
unsaturated fatty acids (PUFAs) and Schizophrenia
(Peet et al., 1995).
Sources of omega-3 include oily fish, for example,
mackerel, pilchards, sardines, fresh tuna, salmon, her-
ring, anchovies, kippers, whitebait and trout. Vegeta-
ble oils including linseed, flaxseed, rapeseed and
walnut also contain omega 3.Amino Acids
Amino acids are the building blocks of protein
and neurotransmitters are made from amino acids.
Some amino acids are ‘essential’, meaning we need
to obtain them from our diet, whilst the body itself
can make ‘non-essential’ amino acids. Therefore,
inadequate intake of certain amino acids may con-
tribute to insufficient levels of neurotransmitters in
the brain.
The most widely researched amino acid is trypto-
phan and its relationship with the neurotransmitter
serotonin. Serotonin can play a role in mood, eating
and sleep patterns. One of the features of depression is
a reduction in the amount of serotonin in the brain. As
Tryptophan is a precursor to serotonin it has recently
been the focus of much research attention. Trypto-
phan is found in many foods including eggs, lean
meat and beans. However, to produce serotonin, the
body also requires the availability of other enzymes,
vitamins and minerals. Absence of any of these essen-
tial components may impact on the ability of the body
to manufacture serotonin.Vitamins
A number of different B vitamins play a role in
positive mental health, for example, a deficiency of the
B vitamin (niacin) can lead to sleeplessness, fatigue,
depression and memory loss whilst a deficiency of
riboflavincan lead to insomnia and weakness. Numer-
ous physical signs and symptoms are also associated
with B vitamin deficiency. Some studies suggest that
there may be a correlation betweenfolateor folic acid
and Depression and that those with low intakes were
more likely to be diagnosed with Depression than
those with higher intakes.
Sources of B vitamins include some meats and
offal, fortified cereals, eggs, milk and some vegetables.Minerals
IRONIronis an essential mineral for the blood.
Iron deficiency can lead to the development of anae-
mia, which means that the ability of the body to trans-
port oxygen around the body for energy is
compromised. This can result in people feeling tired,
lethargic and low in mood. The iron we get from foodNutrition and mental health