The list of foods that should be in the shopping, according to nutritionist

Good nutrition is key for both physical and mental health. Having healthy habits allows the body to stay healthy and protected. This translates into consuming all the nutrients that are essential for the proper functioning of the body.

Generally, five pieces of fruit and vegetables a day are recommended. Although this can be very complicated, it is necessary to make an effort to get as close as possible to this figure. In addition, it has been shown that an abundant intake of vegetables reduces the risk of premature death, according to the portal Better with Health.

Nutrition expert Patricia Bannan has highlighted the important connection between food and mood: “Having researched and experienced this connection firsthand, I find it endlessly fascinating that we can empower ourselves to feel partially, or sometimes totally, better based on our eating habits.”

A high intake of vegetables has been shown to reduce the risk of premature death. – Photo: Getty Images

In this way, the professional has detailed to CNBC a variety of products that people should incorporate into the diet to improve mood and brain energy levels.

healthy fats

  • Omega-3 fatty acids allow them to be present in the brain, so consuming foods that contain them will help relieve depression and improve mood.
  • “Eating enough healthy fats also helps your immune system,” the nutritionist reported. The products that include these acids are: avocados, olives, tofu, dark chocolate or sardines.

complex carbohydrates

  • Bannan explains that these types of products contain more nutrients than simple carbohydrates. Similarly, because they have a higher fiber content, they take longer to break down.
  • Another key element of these foods is that they help stabilize blood sugar levels, “which can stabilize your mood.” When we go to the supermarket, we must include in our cart: pumpkin seeds, apples, chickpeas, strawberries or oatmeal”.

lean protein

  • According to the expert, this type of food “takes longer to digest than carbohydrates, keeping the blood sugar level balanced and providing lasting energy.”
  • Another benefit of this protein is that it controls satiety hormones, which allows the feeling of fullness to be better managed when you have eaten enough. The products that contain this nutritional value are: eggs, salmon, lentils, chicken or lean meat.



  • Tryptophan has a property that favors the production of melatonin, a hormone necessary to sleep properly. “Eating foods rich in melatonin before bedtime can help you take full advantage of the natural increase in this hormone that occurs at night,” the nutritionist has detailed.
  • The products of this type that must be included in the shopping cart are: tart cherries, grapes, barley, broccoli or pistachios

The iron

  • A situation where a person has low iron can cause them to suffer from fatigue and depression.
  • However, excessive or insufficient consumption of this mineral can affect innate and adaptive immune functions. Foods that contain this mineral are: potatoes, turkey, beans or quinoa.

vitamin c

  • This vitamin is an antioxidant that helps the body’s ability to produce neurotransmitters, such as dopamine and serotonin.
  • This promotes mood stabilization. In addition to this, its effects are also positive to maintain and repair all tissues.
  • You can find this antioxidant in: oranges, lemons, kiwi, peppers or tomatoes.