Health And Wellbeing
Eating well and staying active is more important than ever in these testing times. You’ll find useful nutritional information here along with recipes for healthy meals and a home workout from trainer-to-the-stars Shona Vertue
FOODS TO BOOST YOUR MOOD
Although there is no miracle ingredient, there are nutrients that will regulate your brain function and keep energy levels on an even keel. The good news is you can find them in everyday foods. Find out more in our guide below
Carbohydrates
Where? Whole grains, fruit & vegetables, legumes
Why? Healthy carbohydrates play a pivotal role in balancing blood sugar and provide the main supply of glucose to the brain, so not eating enough can lead to a foggy feeling
Iron
Where? Red meat, beans, pulses, dried fruit, nuts and fortified cereals
Why? Ensuring you have enough iron in your diet will reduce the risk of anaemia and keep you from feeling sluggish or lethargic
B vitamins
Where? Meat, fish, eggs, dairy and fortified cereals
Why? Thiamin (B1), niacin (B3), and cobalamin (B12) play an important role in regulating normal brain function. If your diet is lacking any of these vitamins, you may feel lethargic or sluggish
Folate
Where? Citrus fruits, leafy green veg, liver, yeast extract and fortified cereals
Why? Folate supports normal psychological function as well as contributing to the reduction of tiredness and fatigue
Omega 3
Where? Oily fish
Why? Omega 3 fatty acids help maintain normal brain function. Vegetarians and vegans can find Omega 3 fatty acids in algal supplements or in linseed, walnut and soya oils
FOUR MOOD-BOOSTING RECIPES
Cod is high in vitamin B12, which helps with concentration and energy levels, while the beef in this stir-fry is high in zinc and B vitamins and a source of iron, which is great for brain health. Avocado is a source of vitamin B6: this helps make serotonin and norepinephrine, hormones that regulate mood and stress levels. Meanwhile, the eggs and dairy in the mousse contain mood-supporting B vitamins and folate
Mindful baking
One in three Brits surveyed admit they turn to baking to help them de-stress after a hard day. Discover how mindful baking can improve your mood and reduce feelings of anxiety, in this article from our partners at Vitality.
Did you know?
Vitality members can get up to 25% cashback on food with our Good Health logo
Shona Vertue home workout
Keeping physically fit as we spend more time at home is important for health and wellbeing. This easy-to-follow workout from fitness guru Shona Vertue was designed to be done at home, using objects such as a chair or a tennis ball in place of gym equipment
Know your portion size
Make food go a little further by knowing how much is a portion. With explanatory images and the Eatwell Plate, it's easy to understand how much your portion size should be
HEALTH HERO... VITAMIN D
Spring has sprung, but the sun is not too sure whether it should be shining or not. Did you know, you can get some valuable vitamin D from your diet? Known as the sunshine vitamin, it is also found in fortified breakfast cereals, eggs, fortified spreads and soya drinks, oily fish and pork. It's important for a healthy immune system as well as being good for bones, teeth and muscles. Try these recipes which are all high in vitamin D
