Food has an immediate and lasting effect on our mental health and our behavior because of the way it affects the structure and function of our brains. Being bipolar, we are unique in that what we need to eat for our minds (brains) varies depending on whether we’re ‘up’ or ‘down’. Research has found our nutritional intake should change in correlation with our moods. To help us, I’ve compiled a nutrients table to tell us what we should be eating to combat our difficult moods.
ARE YOU EXPERIENCING…?
DEPRESSION/ ANXIETY?
Healthy foods to eat include:
Folic Acid rich veg: spinach, lettuce, asparagus, beetroot, savoy cabbage, bok choy, broccoli, green peas, fresh parsley, sprouts, avocados, cauliflower
Fish: cod, tuna, salmon, halibut, shrimp
Meat: turkey
Nuts and seeds: peanuts, sesame seeds, hazelnuts, cashews, walnuts
Beans and pulses: lentils, chickpeas, black beans, kidney beans, pinto beans
Fruit: oranges (boosts magnesium)
Veg: spinach, watercress, avocado, peppers, broccoli, brussells sprouts, green cabbage, watercress
Nuts and seeds: almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan, pumpkin, sunflower and poppy seeds
Wholegrains: oatmeal, bran, long grain rice, buckwheat, barley, quinoa
Dairy: plain yoghurt
Beans and pulses: baked beans
Fruit: banana, kiwi, blackberries, strawberries, oranges, raisins Sweet: dark chocolate
MANIA/ ATTENTION DEFICIT/ RACING THOUGHTS:
Vitamin B1 Wholegrain: spelt bread, oats, brown rice, barley, fresh pasta
Pulses and beans: lentils, soya milk
Veg: peppers, cabbage, broccoli, asparagus, romaine lettuce, mushrooms, spinach, watercress, green peas, aubergine, brussell sprouts
Nuts and seeds: sunflower seeds, Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, sesame seeds
Fish/seafood: tuna, salmon, mussels
DEPRESSION:
Vitamin B3 Wholegrains: brown rice, rice bran, wheatgerm
Veg: broccoli, mushrooms, cabbage, brussels sprouts, courgette, squash
Nuts: peanuts
Meat: turkey, chicken Fish: tuna, salmon
Seeds: sunflower seeds
It could be you have a Vitamin B6 deficiency, in which case eat:
Wholegrains: brown rice, oats, bran, barley
Fruit: bananas, mango
MANIA/ RECKLESSNESS:
Fish: tuna, trout, salmon
Veg: avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potatoes
Meat: chicken, pork loin, turkey
Beans and pulses: lima beans, soy beans, chickpeas
Seeds: sunflower seeds
DEPRESSION/ LOW ENERGY:
Veg: red pepper, red cabbage, broccoli, brussels sprouts, cauliflower, kale, celery, squash, cabbage, watercress
Fresh fruit: strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple
Folic Acid Veg: spinach, lettuce, asparagus, beetroot, savoy cabbage, bok choi, broccoli, green peas, fresh parsley, brussels sprouts, avocados, cauliflower
Fish: cod, tuna, salmon, halibut, shrimp
Meat: calf’s liver, turkey
Nuts and seeds: peanuts, sesame seeds, hazelnuts, cashews, walnuts
Beans and pulses: lentils, chickpeas, black beans, kidney beans, pinto beans
Fruit: oranges (for magnesium)
MANIA/ RACING THOUGHTS:
Veg: spinach, watercress, avocado, peppers, broccoli, brussels sprouts, green cabbage, watercress
Nuts and seeds: almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan, pumpkin, sunflower and poppy seeds
Wholegrains: oatmeal, bran, long grain rice, buckwheat, barley, quinoa
Dairy: plain yoghurt Beans and pulses: baked beans
Fruit: banana, kiwi, blackberries, strawberries, oranges, raisins
Sweet: dark chocolate
You may need to boost your selenium levels. Eat:
Wholegrains: wheat germ, brewers yeast
Meat: calf liver, turkey breast
Fish: cod, tuna, halibut, salmon, shrimp
Veg: mushrooms, garlic, spinach
Nuts: brazil nuts
Beans and pulses: tofu
Wholegrains: barley, rye, oats, long grain brown rice Dairy: mozzarella cheese
Seeds: mustard, sunflower
It could be you have a Zinc deficiency, eat:
Seafood/fish: oysters, mussels, shrimp
Cereals: fortified breakfast cereal
Nuts: cashews, walnuts, almonds
Dairy: mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt
Beans and pulses: chickpeas, kidney beans, baked beans, lima beans, lentils, miso
Meat: chicken (dark meat), turkey, lamb, pork, mince beef
Seeds: pumpkin, sesame
Veg: spinach, mushrooms, squash, asparagus, broccoli
Fruit: blackberries, kiwi
It could be you have an Omega 3 fatty acids deficiency, eat plenty of:
Fish: Salmon, sardines, mackerel, scallops, fresh tuna, halibut, shrimp, cod, trout
Seeds: Flaxseed Nuts: Walnuts
It could be you have a Tryptophan deficiency, eat:
Lean meat: Skinless turkey, skinless chicken
Dairy: plain yoghurt, milk, eggs, cheddar, gruyere, swiss cheese, cottage cheese
Nuts: almonds, pistachios, pecan, hazelnuts, peanuts/soy nuts Seeds: poppy, pumpkin, sesame seeds
Beans and pulses: lentils, chick peas (hummus), kidney, lima beans, soya
Veg: spinach, watercress, cabbage
It could be you have a Tyrosine deficiency, eat:
Lean meat: turkey, tuna, chicken liver
Dairy: cheddar, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan
Veg: avocados, green beans, tofu, miso soup, soy sauce, spinach, yeast extract (Marmite etc)
Fruit: bananas, tinned figs, plums, raisins, tomatoes, prunes GABA (gamma- aminobutyric acid)
DEPRESSION/ POOR MEMORY:
Vitamin B5 Wholegrains: oats, brown rice, wheatgerm, bran, brown bread
Dairy: yoghurt
Fruits: watermelon, blackberries, lemons, raspberries, strawberries
Veg: broccoli, watercress, cauliflower, alfalfa sprouts, peas, carrots, celery, avocados, sweet potatoes, mushrooms
Beans and pulses: broad beans, chickpeas
It could be you have a Vitamin B6 deficiency, eat:
Wholegrains: brown rice, oats, bran, barley Fruit: bananas, mango
Fish: tuna, trout, salmon Veg: avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy
Meat: chicken, pork loin, turkey
Beans and pulses: lima beans, soy beans, chickpeas Seeds: sunflower seeds
It could be you have a Vitamin B12 deficiency, eat:
Meat: chicken, turkey
Fish/seafood: salmon, halibut, bass, tuna, shrimp, trout, oysters, crab, clams
Dairy: cottage cheese, low fat yoghurt, boiled or poached eggs, milk
Omega 3 fatty acids
Fish: Salmon, sardines, mackerel, scallops, fresh tuna, halibut, shrimp, cod, trout
Seeds: Flaxseed Nuts: Walnuts
MANIA/ IRRITABILITY
Vitamin B6 Wholegrains: brown rice, oats, bran, barley
Fruit: bananas, mango
Fish: tuna, trout, salmon
Veg: avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potatoes
Meat: chicken, pork loin, turkey
Beans and pulses: lima beans, soy beans, chickpeas Seeds: sunflower seeds
It could be you have a Magnesium deficiency, eat:
Veg: spinach, watercress, avocado, peppers, broccoli, brussels sprouts, green cabbage, watercress
Nuts and seeds: almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan, pumpkin, sunflower and poppy seeds
Wholegrains: oatmeal, bran, long grain rice, buckwheat, barley, quinoa
Dairy: plain yoghurt Beans and pulses: baked beans
Fruit: banana, kiwi, blackberries, strawberries, oranges, raisins
Sweet: dark chocolate
It could be you have a Selenium deficiency, eat:
Wholegrains: wheat germ, brewers yeast
Meat: calf liver, turkey breast
Fish: cod, tuna, halibut, salmon, shrimp Veg: mushrooms, garlic, spinach
Nuts: brazil nuts
Beans and pulses: tofu
Wholegrains: barley, rye, oats, long grain brown rice
Dairy: mozzarella cheese
Seeds: mustard, sunflower
STRESS:
It could be you have a Vitamin B6 deficiency, eat plenty of:
Wholegrains: brown rice, oats, bran, barley
Fruit: bananas, mango
Fish: tuna, trout, salmon
Veg: avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, boiled new potatos
Meat: chicken, turkey
Beans and pulses: lima beans, soy beans, chickpeas
Seeds: sunflower seeds
Or you have a Vitamin B3 deficiency if you’ve not been eating enough…
Wholegrains: brown rice, rice bran, wheatgerm
Veg: broccoli, mushrooms, cabbage, brussels sprouts, courgette, squash
Nuts: peanuts
Meat: turkey, chicken, beef kidney
Fish: tuna, salmon
Seeds: sunflower seeds
Or you could have a Magnesium deficiency, eat:
Veg: spinach, watercress, avocado, peppers, broccoli, brussels sprouts, green cabbage, watercress
Nuts and seeds: almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan, pumpkin, sunflower and poppy seeds
Wholegrains: oatmeal, bran, long grain rice, buckwheat, barley, quinoa Dairy: plain yogurt
Beans and pulses: baked beans
Fruit: banana, kiwi, blackberries, strawberries, oranges, raisins
Sweet: dark chocolate
MENTAL CONFUSION:
Vitamin B12 Meat: calf liver, chicken, turkey, lamb
Fish/seafood: salmon, halibut, bass, tuna, shrimp, trout, oysters, crab, clams
Dairy: cottage cheese, low fat yoghurt, boiled or poached eggs, milk
Eat lots of Zinc foods, including:
Seafood/fish: oysters, mussels, shrimp
Cereals: fortified breakfast cereal
Nuts: cashews, walnuts, almonds
Dairy: mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt
Beans and pulses: chickpeas, kidney beans, baked beans, lima beans, lentils, miso
Meat: chicken (dark meat), turkey, lamb, pork, mince beef
Seeds: pumpkin, sesame
Veg: spinach, mushrooms, squash, asparagus, broccoli Fruit: blackberries, kiwi
INSOMNIA:
Nuts and seeds: almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan, pumpkin, sunflower and poppy seeds
Wholegrains: oatmeal, bran, long grain rice, buckwheat, barley, quinoa
We could have a Magnesium deficiency, eat:
Veg: spinach, watercress, avocado, peppers, broccoli, brussels sprouts, green cabbage, watercress
Fruit: banana, kiwi, blackberries, strawberries, oranges, raisins
DEPRESSION/ BLANK MIND:
Eat lots of Zinc foods, including:
Seafood/fish: oysters, mussels, shrimp
Cereals: fortified breakfast cereal, home made granola
Nuts: cashews, walnuts, almonds
Dairy: mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt
Beans and pulses: chickpeas, kidney beans, baked beans, lima beans, lentils, miso
Meat: chicken (dark meat), turkey, lean mince beef
Seeds: pumpkin, sesame
Veg: spinach, mushrooms, squash, asparagus, broccoli
Fruit: blackberries, kiwi
MANIA/ LOSS OF APPETITE:
Eat Zinc foods, like:
Seafood/fish: oysters, mussels, shrimp
Cereals: fortified breakfast cereal
Nuts: cashews, walnuts, almonds
Dairy: mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt
Beans and pulses: chickpeas, kidney beans, baked beans, lima beans, lentils, miso
Meat: chicken (dark meat), turkey, pork, lean mince beef
Seeds: pumpkin, sesame
Veg: spinach, mushrooms, squash, asparagus, broccoli Fruit: blackberries, kiwi
DEPRESSION/ LACK OF MOTIVATION:
Eat Zinc foods:
Seafood/fish: oysters, mussels, shrimp
Cereals: fortified breakfast cereal
Nuts: cashews, walnuts, almonds
Dairy: mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt
Beans and pulses: chickpeas, kidney beans, baked beans, lima beans, lentils, miso
Meat: chicken (dark meat), turkey, lean pork
Seeds: pumpkin, sesame
Veg: spinach, mushrooms, squash, asparagus, broccoli
Fruit: blackberries, kiwi
Or you could have a Tyrosine deficiency. Eat lots of:
Lean meat: turkey, tuna, chicken liver, beef liver
Dairy: cheddar, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream
Veg: avocados, green beans, tofu, miso soup, soy sauce, spinach, yeast extract (Marmite, etc.)
Fruit: bananas, tinned figs, plums, raisins, tomatoes, prunes
Bipolar Hong Kong 