In this blog post, we’re exploring one of the easiest, and impactful changes we can make to improve both our physical and mental health: eating more fruits and vegetables.
Now, I know that we’ve probably all heard the words “eat your veggies,” or get “your five-a-day” but did you know that it’s important for your mind as well as your body? A plant-based diet, rich in fruits and vegetables, is the cornerstone of physical health. It also plays a vital role in mental clarity, emotional resilience, and overall well-being.
In this blog we’ll look at how eating at least five servings of fruits or vegetables daily can help combat stress, improve mood, and increase brain functioning. We’ll also consider some simple tips to help you hit this 5-a-day goal—without it feeling burdensome. If you’ve been looking for ways to improve your diet and mental health this year, this post is for you!
As always, this post is offered as a general guide, but is in no way intended to replace professional nutritionist or dietician advice. Should you have unique dietary or nutritional needs, it’s best to consult with a health professional such as a nutritionist/dietician or even your regular GP for relevant plans for your needs.
Why fruits and veggies?
We all may know that fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that help support a healthy immune system. But did you know that they can also play a vital role in maintaining our mental health? Research has shown a link between diet and mental health. This suggests that a nutritious, plant-based diet can often help reduce symptoms of anxiety, depression, and stave off cognitive decline.
“Five portions of fruit/veg, every day?!”
Eating five servings of fruits and vegetables each day is one of the easiest ways to increase the intake of essential nutrients that have been shown to boost brain health. Nutrients like folate, magnesium, and antioxidants found in fruits and vegetables can help fight off inflammation in the brain, protect against oxidative stress, and regulate neurotransmitter activity, all of which are critical for good mental health. Neurotransmitters are chemical messengers that carry signals between neurons, muscles, and glands. They are essential for many functions, including:
- Movement
- Sensation
- Heartbeat
- Information processing
- Emotions
- Memories
- Sleep pattern
One reason fruits and vegetables are so powerful is their diversity; eating a variety of plant-based foods, we ensure that we’re getting a wide range of nutrients. Take, for example, leafy greens like spinach, kale, and collard greens. These are rich in folate, which is known to help boost mood and energy levels. Berries, on the other hand, are loaded with antioxidants that can help reduce brain inflammation and improve cognitive function.
In this blog, we’ll break down how to create a daily habit of eating 5 fruits and vegetables without feeling overwhelmed. From simple snack ideas to meal prep strategies, let’s explore practical ways to incorporate these nutrient-packed foods into your routine.
Takeaway Tips
Now that we know why eating more fruits and vegetables is so important for mental health, let’s look at some actionable tips to help you reach your 5-a-day goal.
Start small: If you’re not used to eating a lot of produce, don’t stress. Start with one extra serving per meal. For example, add some fruit to your breakfast smoothie, or throw some spinach or avocado onto your lunch salad. Gradually build up until you’re reaching 5 servings a day.
Make it easy: The more accessible your fruits and veggies are, the more likely you are to eat them. Pre-wash, peel, and chop vegetables and fruits at the start of the week. Store them in clear containers in the fridge so they’re ready to grab when hunger strikes.
Get creative with snacks: Veggies like carrots, cucumbers, and bell peppers make great snacks when paired with hummus or guacamole. Keep cut-up veggies and fruits handy in your kitchen to reduce the temptation for less healthy options.
Try new fruits and veggies: Challenge yourself to try something new each week. You might discover a new favourite! Think outside the box—try roasted Brussels sprouts, a bowl of mixed berries, or even make vegetable-based smoothies.
Smoothies and soups: One of the easiest ways to pack in a variety of fruits and vegetables is by blending them into smoothies or pureeing them into soups. You can easily sneak in spinach, kale, or even beets into a fruit smoothie without altering the taste too much.
Experiment with different cooking methods: Try steaming, roasting, grilling, or sautéing your veggies to keep things interesting. Different textures and flavours can make your meals feel more exciting and prevent boredom from setting in.
Nourishing Your Mind and Body
When we think of “nourishing” our bodies, we often focus on physical fitness—exercising, eating the right foods, and getting enough sleep. But nourishing our mind is equally important, and our diet plays a significant role in this. Nutrients found in fruits and vegetables can help you feel more mentally alert, less stressed, and even happier.
Folate, found in leafy greens like spinach and kale, is a key player in the production of serotonin, a neurotransmitter that helps regulate mood and promotes feelings of happiness. A deficiency in folate has been linked to depression, and studies show that increasing folate intake can help alleviate symptoms.
Antioxidants, found in a variety of fruits like berries, citrus fruits, and tomatoes, help fight oxidative stress—a condition that occurs when there’s an imbalance between free radicals and antioxidants in the body. Oxidative stress has been associated with many mental health conditions, including anxiety and depression. By consuming antioxidant-rich foods, we can help neutralize free radicals and protect our brain from inflammation.
Another important nutrient to consider is magnesium. Found in green leafy vegetables, nuts, seeds, and legumes, magnesium plays a crucial role in brain function and is known to help combat stress and anxiety. When magnesium levels are low, it can lead to feelings of irritability and anxiety. By adding more magnesium-rich foods to our diet, we can help our body better manage stress.
“Let food be thy medicine and medicine be thy food.” – Hippocrates, 400 BCE
Hippocrates’ timeless wisdom underscores the powerful role of nutrition in both physical and mental health. By focusing on nutrient-dense, plant-based foods, we can not only enhance our physical well-being but also protect and strengthen our mental health.
Incorporating more fruits and vegetables into your daily routine is a simple yet powerful way to support both your mind and body. By focusing on plant-based foods, you’re nourishing yourself in a way that promotes mental clarity, emotional balance, and overall well-being. It doesn’t have to be complicated or overwhelming—just start small, stay consistent, and enjoy the benefits.
Now What?
Now that you’ve learned about the mental health benefits of eating more fruits and vegetables, it’s time to take action!
Challenge yourself to add just one extra serving of fruits or vegetables to each meal. If you want to make it easier, download our free 5-A-Day Meal Planner to help you plan out your meals for the week. This simple tool will give you meal and snack ideas, as well as tips on how to make healthy eating more convenient.
How about to joining a 5-Fruit & Veg Challenge? For the next 7 days, commit to eating at least five servings of fruits and vegetables each day. Share your experience with me on Instagram using the hashtag #5FruitsVegChallenge, and tag me in your posts. I’d love to hear about the small changes you’re making to improve your diet and mental health.
Remember, healthy eating is a journey. By gradually incorporating more plant-based foods into your diet, you’re taking an important step toward better mental and physical well-being. Cheers to making these changes to help you feel more energized, focused, and positive.