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This information is intended as a guide only. If you’re experiencing any ongoing health problems – either physical or emotional – please seek expert medical advice before making any changes to your diet.

Food can have a big impact on how we feel – both physically and emotionally. Learn more about the key vitamins and minerals that can influence various aspects of our wellbeing.

If you are on any medication for whatever health condition, please be aware that grapefruit (whole or juice) can affect the effectiveness of a drug. Speak with your GP or chemist for advice.

Insomnia or disrupted sleep

Magnesium

  • Strawberries, blackberries, oranges, raisins, kiwi fruit, bananas
  • Pistachios, cashews, almonds, brazil nuts, macadamia nuts
  • Peppers, broccoli, Brussels sprouts, spinach, watercress
  • Pumpkin seeds, sunflower seeds
  • Oatmeal, long grain rice, barley

Depression

Vitamin C

  • Strawberries, oranges, kiwi fruit, pineapple, cranberries, satsumas, grapefruit, cherries, blackberries, mangoes
  • Broccoli, celery, red cabbage, red peppers, watercress, tomato, pumpkin, artichokes, asparagus, Brussels sprouts, cucumber, leeks, potatoes, radishes, spinach, courgettes

Vitamin B3 or B6

  • Brown rice, oats, barley
  • Beef liver and kidneys, chicken, turkey, pork loin
  • Tuna, salmon, trout
  • Chickpeas, sunflower seeds
  • Watercress, cabbage, peppers, potatoes, squash, courgettes, mushrooms, broccoli
  • Bananas (low quantities of B6)

Magnesium

  • Oatmeal, long grain rice, barley, wheat bran
  • Walnuts, pistachios, peanuts, almonds
  • Sunflower seeds, pumpkin seeds
  • Strawberries, blackberries, oranges, raisins, bananas
  • Broccoli, Brussels sprouts, peppers, watercress, spinach

Tryptophan (essential amino acid)

  • Almonds, pecans, peanuts, hazelnuts
  • Milk, cheddar, Swiss cheese
  • Sesame seeds, pumpkin seeds
  • Turkey, chicken
  • Soya beans, kidney beans
  • Bananas, figs, dates

Zinc

  • Mozzarella, cheddar
  • Kidney beans, chickpeas, lentils
  • Chicken legs and thighs, turkey, lamb, pork, minced beef
  • Spinach, broccoli, asparagus
  • Kiwi fruit, blackberries
  • Walnuts, almonds, cashews

Omega 3

  • Walnuts
  • Salmon, mackerel, fresh tuna, trout, prawns

Selenium

  • Calves liver, turkey
  • Prawns, cod, halibut, salmon, tuna
  • Mozzarella
  • Sunflower seeds
  • Spinach, mushrooms, garlic

Folic acid

  • Calves liver, turkey
  • Lentils, chick-peas, kidney beans.
  • Spinach, lettuce, asparagus, Brussels sprouts, parsley, broccoli, green beans.
  • Walnuts, cashew nuts, peanuts, hazelnuts.
  • Tuna, salmon, cod

Lack of concentration

Vitamin B1

  • Fresh pasta, brown rice, oats, barley
  • Hazelnuts, pine nuts, pecan nuts, brazil nuts
  • Asparagus, aubergines, spinach, watercress, mushrooms, broccoli, peppers
  • Mussels, tuna, salmon
  • Pork loin

Memory problems

Vitamin B5

  • Wholemeal bread, granary bread, brown rice, oatmeal
  • Raspberries, strawberries, lemon, watermelon
  • Broccoli, carrots, peas, sweet potato, celery, cauliflower
  • Broad beans, chickpeas

Vitamin B6

  • Barley, oats, brown rice
  • Trout, salmon, tuna
  • Pork loin, turkey, chicken
  • Chickpeas
  • Sunflower seeds
  • Cabbage, peppers, asparagus, potatoes, watercress

Omega 3

  • Walnuts
  • Salmon, mackerel, fresh tuna, trout, prawns

Vitamin B12

  • Chicken, turkey, calves liver, lamb
  • Clams, trout, salmon, oysters, crabs, sea bass
  • Milk, boiled eggs

Stress-related lack of appetite

Zinc

  • Mozzarella, Swiss cheese, cheddar
  • Spinach, asparagus, broccoli, squash
  • Kiwi fruit, blackberries
  • Almonds, cashew nuts, walnuts
  • Prawns, mussels, oysters
  • Chicken legs, turkey legs, pork loin, lamb

Lack of focus or motivation

Tyrosine (Non-essential amino acid)

  • Stilton, cheddar, Swiss cheese, mozzarella, parmesan cheese, sour cream
  • Spinach, avocado
  • Bananas, plums, raisins, prunes
  • Tomatoes
  • Soy sauce
  • Marmite (yeast extract)

Zinc

  • Mozzarella, cheddar
  • Kidney beans, chickpeas, lentils
  • Chicken legs and thighs, turkey, lamb, pork, minced beef
  • Spinach, broccoli, asparagus
  • Kiwi fruit, blackberries
  • Walnuts, almonds, cashew nuts

Irritability

Vitamin B6

  • Barley, oats, brown rice
  • Trout, salmon, tuna
  • Pork loin, turkey, chicken
  • Chickpeas
  • Sunflower seeds
  • Cabbage, peppers, asparagus, potatoes, watercress

Magnesium

  • Strawberries, blackberries, oranges, raisins, kiwi fruit, bananas
  • Pistachios, cashew nuts, almonds, brazil nuts, macadamia nuts
  • Peppers, broccoli, Brussels sprouts, spinach, watercress
  • Pumpkin seeds, sunflower seeds
  • Oatmeal, long grain rice, barley

Selenium

  • Calves liver, turkey
  • Prawns, cod, halibut, salmon, tuna
  • Mozzarella
  • Sunflower seeds
  • Spinach, mushrooms, garlic

Anxiety

Magnesium

  • Strawberries, blackberries, oranges, raisins, kiwi fruit, bananas
  • Pistachios, cashew nuts, almonds, brazil nuts, macadamia nuts
  • Peppers, broccoli, Brussels sprouts, spinach, watercress
  • Pumpkin seeds, sunflower seeds
  • Oatmeal, long grain rice, barley

Folic acid

  • Calves liver, turkey
  • Lentils, chick peas, kidney beans
  • Spinach, lettuce, asparagus, Brussels sprouts, parsley, broccoli, green beans
  • Walnuts, cashew nuts, peanuts, hazelnuts
  • Tuna, salmon, cod

This information is intended as a guide only. If you’re experiencing any ongoing health problems – either physical or emotional – please seek expert medical advice before making any changes to your diet.