Eat, drink, be merry ...and beat stress
While cooking the Christmas dinner can be one of the most stressful parts of the festive season, stocking your cupboards and fridge right could actually help boost your mood and energy levels. Dietitian JULIETTE KELLOW reveals the foods that will help yo
TURKEY
As it’s packed with protein, which makes us feel fuller for longer, turkey will prevent ‘hanger’ (when you get angry because you’re hungry). But that’s not the only way turkey works its calming magic. It’s rich in the amino acid tryptophan, which makes serotonin, a feelgood chemical in the brain. This acts as nature’s own tranquilliser, making us happier and calmer.
Studies also suggest tryptophan may make us less argumentative and more agreeable – a definite plus for preventing festive family fallouts. Turkey is rich in vitamins B6 and B12 too, which are vital for mental wellbeing, and studies show a link between low levels of these nutrients and depression. A large portion of roast turkey (140g) provides 87% of our daily protein needs and around half our recommended B6 and B12.
Top tip
Enjoy both the light and dark meat to maximise your nutrient intake – dark meat contains around double the iron, copper and zinc of the breast, while the light meat is richer in potassium and vitamin B3.
SALMON
This fish is full of nutrients linked to mental wellbeing. Like turkey, it contains plenty of protein and serotonin-boosting tryptophan, but it’s also rich in omega-3 fats, particularly DHA, an omega-3 fatty acid which may help to reduce symptoms of anxiety.
Salmon is also one of the few foods rich in vitamin D, low levels of which have been linked to depression.
A 50g serving of smoked salmon provides 44% of the daily 10mcg of vitamin D, Public Health England recommends.
Top tip
Salmon and sprouts are a perfect partnership for mental alertness. A study found DHA boosts the cognitive effects of B vitamins.
POMEGRANATE
This fruit is full of vitamin C, which helps to fight tiredness and keeps the immune system strong. And a review of studies has also found that pomegranate juice may help to lower blood pressure.
This may benefit us when we’re feeling less than calm because, although stress itself doesn’t cause a rise in blood pressure, it can lead to behaviours such as drinking too much alcohol or smoking that are known to cause hypertension.
These blood pressure-lowering effects are probably due to the fact that pomegranates are rich in flavonoids, which improve the function of blood vessels.
Top tip
Eat the fruit rather than drinking the juice, which is more harmful to teeth and doesn’t fill us up as much as whole fruit.
BRUSSELS SPROUTS
Don’t leave these little gems on the side of the plate. Sprouts are full of folate, a B vitamin important for mental wellbeing. It’s indirectly needed to make mood-boosting neurotransmitters in the brain, including serotonin, dopamine and noradrenaline.
Unsurprisingly, numerous studies show folate levels are often low in people who suffer with depression. A serving of eight spouts (one of your 5-a-day) provides 44% of our daily need for folate, so enjoy them over Christmas while they’re at their seasonal best.
Top tip
Steam rather than boil sprouts to retain their taste, texture and vitamins.
FIGS
When festive stress reaches its peak (some time around 2pm on Christmas Day perhaps?), the traditional figgy pudding may come into its own: figs offer a number of calming nutrients.
Dried figs are packed with fibre to help keep us feeling full and they’re rich in potassium, which is important for controlling blood pressure. Figs also provide sleep-inducing magnesium, fatigue-busting iron and vitamin B6.
Top tip
Two figs count as one of your 5-a-day whether they are fresh or dried.
ORANGES & SATSUMAS
Oranges and small citrus fruits, such as satsumas and clementines, are essential for strong immunity.
Stress zaps the body of vitamin C, which can weaken the immune system, making us more vulnerable to infections around Christmas.
Vitamin C also helps to combat fatigue and boosts the absorption of iron from plant foods.
Meanwhile, a lack of iron can leave us weak, exhausted and unable to concentrate, even if we’re getting plenty of sleep, making us even less able to cope with underlying stress. Two medium satsumas provide 91% of our daily vitamin C requirement and count as one of your 5-a-day.
Top tip
For the best iron-boosting effects, eat iron and vitamin C-rich plant foods together – for example, a satsuma with a handful of nuts.
NUTS
All nuts contain protein and fibre, as well as stressbusting nutrients such as iron and some B vitamins. They also contribute magnesium, which relaxes muscles and prevents an irregular heartbeat.
Magnesium deficiency has been linked with sleep problems too, with studies showing that supplements may improve insomnia, especially in the elderly. A 30g serving of Brazils provides a third of our daily magnesium needs.
Nuts are also beneficial for our digestive system, which often responds negatively to stress. As well as containing fibre, nuts are prebiotics, so they feed the good bacteria in our gut. One study found eating two handfuls (56g) of almonds a day for six weeks improved the growth of beneficial strains of gut bacteria. Another study showed similar results for pistachios.
Top tip
Nuts are high in calories, so stick to a handful. Shells act as a useful reminder of the amount eaten – one study found keeping pistachio shells meant adults consumed fewer, saving them 48kcal.
GAME
Christmas means we’re more likely to see roasts such as goose, duck and venison on the menu. Like most meats, game is packed with hungerbusting protein, it’s rich in mood-boosting tryptophan and usually contains plenty of B6 and B12.
But, unlike turkey, most game is also a fantastic source of iron. This is essential for healthy blood and preventing anaemia, which can leave us feeling tired and worn out – not great at an already exhausting time of year. In fact, many of the symptoms of anaemia are similar to those of stress: extreme fatigue, poor memory and concentration, low energy levels, palpitations and disturbed sleep. Lab studies also show stress itself can deplete blood iron levels.
Top tip
Goose and duck are fatty meats, but much of the fat is contained in the skin and the layer beneath it, so removing the skin will help to reduce calories and fat.