Below is a table which shows essential nutrients for better mental health and wellbeing. (Thanks to Steve Turnbull for providing this)
Rank | Food | Score | Rank | Food | Score | |||||||
1 | Spinach | 56 | 55 | Oranges | 14 | |||||||
2 | Asparagus | 51 | 56 | Sunflower seeds | 14 | |||||||
3 | Swiss Chard | 48 | 57 | Turkey | 14 | |||||||
4 | Broccoli | 44 | 58 | Beans, black | 13 | |||||||
5 | Bok Choy | 43 | 59 | Cranberries | 13 | |||||||
6 | Tomatoes | 38 | 60 | Mustard seeds | 13 | |||||||
7 | Kale | 37 | 61 | Onions | 13 | |||||||
8 | Brussels Sprouts | 36 | 62 | Watermelon | 13 | |||||||
9 | Rocket | 35 | 63 | Almonds | 13 | |||||||
10 | Romaine Lettuce | 35 | 64 | Barley | 12 | |||||||
11 | Cauliflower | 34 | 65 | Blueberries | 12 | |||||||
12 | Cabbage | 33 | 66 | Grapefruit | 12 | |||||||
13 | Mushrooms, shittake | 31 | 67 | Oats | 12 | |||||||
14 | Green beans | 30 | 68 | Peanuts | 12 | |||||||
15 | Peppers, bell | 30 | 69 | Avocado | 11 | |||||||
16 | Parsley | 27 | 70 | Bananas | 11 | |||||||
17 | Peas | 27 | 71 | Cloves | 11 | |||||||
18 | Carrots | 25 | 72 | Potatoes | 11 | |||||||
19 | Celery | 23 | 73 | Pumpkin seeds | 11 | |||||||
20 | chili peppers | 22 | 74 | Turmeric | 11 | |||||||
21 | Leeks | 22 | 75 | Yoghurt | 11 | |||||||
22 | Mackerel | 22 | 76 | Chicken | 10 | |||||||
23 | Raspberries | 22 | 77 | Cumin | 10 | |||||||
24 | Salmon | 22 | 78 | Lamb | 10 | |||||||
25 | Tuna | 22 | 79 | Miso | 10 | |||||||
26 | Fennel | 21 | 80 | Oregano | 10 | |||||||
27 | Prawns | 21 | 81 | Cinammon | 9 | |||||||
28 | Strawberries | 21 | 82 | Grapes | 9 | |||||||
29 | Sweet Potato | 21 | 83 | Thyme | 9 | |||||||
30 | Basil | 20 | 84 | Walnuts | 9 | |||||||
31 | Cod | 19 | 85 | Figs | 8 | |||||||
32 | Lentils | 18 | 86 | Olives | 8 | |||||||
33 | Sardines | 18 | 87 | Pear | 8 | |||||||
34 | Eggs | 17 | 88 | Plum | 8 | |||||||
35 | Kiwi fruit | 17 | 89 | Rice, brown | 8 | |||||||
36 | Beans, Garbanzo | 17 | 90 | Wheat | 8 | |||||||
37 | Beef | 16 | 91 | Apricot | 7 | |||||||
38 | Beetroot | 16 | 92 | Cashew nuts | 7 | |||||||
39 | Garlic | 16 | 93 | Lemon & lime | 7 | |||||||
40 | Pineapple | 16 | 94 | Quinoa | 7 | |||||||
41 | Tofu | 16 | 95 | Rye | 7 | |||||||
42 | Beans, Lima | 15 | 96 | Buckwheat | 6 | |||||||
43 | Beans, navy | 15 | 97 | Corn | 6 | |||||||
44 | Cucumber | 15 | 98 | Peppermint | 6 | |||||||
45 | Flax seeds | 15 | 99 | Apple | 5 | |||||||
46 | Papaya | 15 | 100 | Cheese | 3 | |||||||
47 | Scallops | 15 | 101 | Dill | 3 | |||||||
48 | Sesame seeds | 15 | 102 | Millet | 3 | |||||||
49 | Soy beans | 15 | 103 | Olive oil | 3 | |||||||
50 | Beans, kidney | 14 | 104 | Raisins | 3 | |||||||
51 | Beans, pinto | 14 | 105 | Soy sauce | 3 | |||||||
52 | Black pepper | 14 | ||||||||||
53 | Cow’s milk | 14 | ||||||||||
54 | Aubergine | 14 | ||||||||||
Drinks | Hot | Green Tea | ||||||||||
Hot water with lemon | ||||||||||||
Cumin tea (cumin seeds boild in water & strained out; add honey) | ||||||||||||
Cow’s milk | ||||||||||||
Hot chocolate (Green & Black’s organic) | ||||||||||||
Cold | Coconut water | |||||||||||
Yogurt shots (actimel, yakult or bonnie shots) | ||||||||||||
Spring water | ||||||||||||
Cow’s milk | ||||||||||||
Orange juice (cold pressed) | ||||||||||||
Apple juice (cold pressed) | ||||||||||||
Cranberry juice | ||||||||||||
Snacks | Nuts | cashews, almonds, peanuts, walnuts | ||||||||||
(must be whole nuts, not cooked or roasted, unsalted) | ||||||||||||
Fruit | Raspberries, strawberries, kiwi fruit, pineapple, oranges, bananas | |||||||||||
blueberries, apples | ||||||||||||
yogurts | organic and probiotic preferably, with fruit pieces | |||||||||||
(tip: chop up some fruit and add yogurt on top as a desert) | ||||||||||||
Salads | on a roll | spinach, rocket, tomatoes, bell peppers, romaine lettuce | ||||||||||
meal | spinach, rocket, tomatoes, bell peppers, romaine lettuce | |||||||||||
swiss chard, cucumber | ||||||||||||
add sesame seeds, flax seed, pumpkin seeds, sunflower seeds | ||||||||||||
(tip: add chilli peppers and coriander for heat) | ||||||||||||
(tip: add strawberries and grapes for extra flvour) | ||||||||||||
serve with mackerel, tuna, salmon, beef or turkey | ||||||||||||
vegetables | stir fry | asparagus, broccoli, bok choy, mushroom, bell peppers, | ||||||||||
chilli peppers, carrots, peas, garlic | ||||||||||||
use coconut oil, sea salt, black pepper and spices | ||||||||||||
roast | sweet potatoe, carrot, bell peppers, garlic, parsnips, mushrooms | |||||||||||
tomatoes (cut them open and add a drop of balsamic vinegar) | ||||||||||||
(coat with olive oil, sea salt, black pepper and spices) | ||||||||||||
steam | asparagus, broccoli, cauliflower, carrots, green beans | |||||||||||
(make a cheese sauce to pour over the cauliflower) | ||||||||||||
boil | brussel sprouts (then fry them with smoked bacon bits) | |||||||||||
potatoes | ||||||||||||
soup | chunky vegetable soups, or healthy soups from Baxters | |||||||||||
Scottish soup company |