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I eat healthily

I eat healthily

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Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs, needs nutrients to function properly and produce the molecules that regulate our mood and play a role in the mechanisms of depression.

Indeed, certain nutrients have proven benefits on the nervous system, and their consumption can contribute to your daily well-being. Here are some examples…


Individuals with depression or mood disorders often say that their food choices have an impact on how they feel.

MAGNESIUM, a good ally for a good mood!

Well-known for its beneficial effects on stress, magnesium is also useful in fighting the symptoms of depression. How? It contributes to the synthesis of some molecules by our brain that are involved in mood regulation.

Where to find it?

  • Green vegetables
  • Whole grains
  • Chocolate (dark)
  • Dried fruits and legumes

More OMEGA 3 = less stress = better mood!

Omega 3 is a subfamily of fatty acids. Did you know that our brain is made up of 30% fatty acids, including omega 3? This explains their importance when it comes to nervous balance! Some contribute to the regulation of the production of stress hormones, which is an element that promotes the depressive state. 

Where to find it?

  • Oily fish (salmon, tuna…)
  • Vegetable oils (rapeseed, flaxseed)
  • Shellfish and molluscs 
  • Nuts (pistachios, hazelnuts, almonds…)

VITAMIN B for the brain!

Depressed people are often deficient in B group vitamins. Indeed, depending on the age and sex,deficiencies in B2, B6, B9, and B12 vitamins have been linked to higher frequency of depressive symptoms.1,2,3 

Why? These deficiencies can contribute to the development of mood disorders because nutrients are crucial for our brain. Indeed, vitamins B6 and B12 contribute to normal psychological function, and to the normal functioning of the nervous system along with vitamin B2.4

Where to find them?

  • Dairy
  • Potatoes
  • Meat
  • Cheese
  • Fish
  • Spinach
  • Eggs
  • Nuts

VITAMIN C, the booster!

Vitamin C is involved in a very large scope of physiological functions. As such, it is not surprising to find it in depression care! Indeed, it contributes to the normal functioning of both nervous and psychological systems.

If you sometimes feel tired, this is an ally in the fight against fatigue. 

Where to find it?

  • Citruses
  • Vegetables (broccoli, spinach, cabbage, peppers, parsley…) 
  • Fruits (strawberry, kiwi, guava, blackcurrant, papaya, cherries…)

VITAMIN D, the sun vitamin!

Easy to access: you can either go outside for a sunny walk, or take some cod liver oil. Don’t worry, other options are also available!

Where to find it?

  • Eggs
  • Milk
  • Fish (tuna, salmon, trout, herring … and cod liver) 

1. Murakami K, Miyake Y, Sasaki S, Tanaka K, Arakawa M. Dietary folate, riboflavin, vitamin B-6, and vitamin B-12 and depressive symptoms in early adolescence: the Ryukyus Child Health Study. Psychosomatic Medicine. 2010; 72 (8):763-768.

2. Murakami K, Mizoue T, Sasaki S, et al. Dietary intake of folate, other B vitamins, and omega-3 polyunsaturated fatty acids in relation to depressive symptoms in Japanese adults. Nutrition, 2008; 24 (2):140–147.

3. Sánchez-Villegas A, Doreste J, Schlatter J, Pla J, Bes-Rastrollo M, Martínez-González MA. Association between folate, vitamin B (6) and vitamin B (12) intake and depression in the SUN cohort study. J Hum Nutr Diet. 2009 Apr; 22 (2):122-33.

4. Health and nutrition claims, European Commission,

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions


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Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

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All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

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By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.