The Ultimate Mediterranean Diet Breakfast Bowl for a Better Mood | Mental Health Recipes

The Mediterranean region, with its sun-soaked coastlines and rich history, has long been revered not just for its scenic beauty but also for its culinary delights. Rooted in centuries-old traditions, the Mediterranean diet stands out not only for its delicious flavors but also for its profound health benefits. 

In fact, many “Blue Zone” areas in the world, spots where people tend to live the longest, have aspects of the Mediterranean diet. Luckily, we can all include aspects of these groups and diets in our own lifestyles—without necessarily jumping through any hoops.

The first meal of the day sets the tone for the hours to come. So, it’s important to consider what’s best for breakfast and your mind. So, what could be more fitting for both the body and the mind than a breakfast bowl inspired by the Mediterranean diet? 

In this article, we offer up a recipe for one of our favorite breakfast bowls. We also explore how it can positively impact your mental well-being.

The Best Mediterranean Diet Breakfast Bowl

The best (and my favorite) part about this breakfast bowl is that it doesn’t take up loads of time to make. In fact, a lot of the preparation can be done beforehand (which can be especially helpful if you’re not exactly a morning person). Personally, I think eggs are better fresh but if you plan on boiling them, you can do this ahead of time too!

Now, let’s dig in!

How Can This Mediterranean Breakfast Bowl Set You Up for Success?

Getting started with a nutritious meal can help you start your day balanced and leveled. So, let’s explore how this breakfast bowl, specifically, can improve our mood and mental health.

Eggs Offer Some of the Most Nutritious Foods on the Planet

Once demonized, eggs are making a major comeback. These nutrient dense foods contain plenty of goodness, contributing to better physical and mental health. Some of these nutrients include:

• Choline: Eggs, especially the yolk, are one of the best dietary sources of choline. Choline is a precursor to the neurotransmitter acetylcholine, which is involved in many functions, including mood regulation and memory.
• Omega-3 Fatty Acids: Some eggs, particularly those labeled as omega-3 enriched, contain higher amounts of omega-3 fatty acids. Omega-3s are associated with reduced depression, improved mood, and overall better mental well-being.
• Protein: Eggs are a good source of high-quality protein, which can influence the production of neurotransmitters and hormones. Adequate protein intake can support the synthesis of neurotransmitters, like dopamine and serotonin, which play critical roles in mood and overall brain function.
• Vitamin D: Some eggs are fortified with vitamin D, a nutrient that many individuals lack, especially in regions with limited sunlight. There's some evidence to suggest that vitamin D deficiency is linked to mood disorders like depression.
• B Vitamins: Eggs contain several B vitamins, including B2 (riboflavin), B5 (pantothenic acid), and B12 (cobalamin). B vitamins play a role in energy production and the synthesis of neurotransmitters. A deficiency can lead to a low mood and fatigue.

Spinach is a Mental Health Superfood

Spinach is another ultra nutrient dense food. This leafy green is full of various vitamins, minerals, and more, such as:

• Folate: Spinach is an excellent source of folate (vitamin B9). Folate is essential for synthesizing neurotransmitters such as serotonin, dopamine, and norepinephrine. Deficiencies in folate can be linked to depressive symptoms in some individuals.
• Magnesium: This essential mineral is found abundantly in spinach. Magnesium plays a role in over 300 enzymatic reactions in the body and is vital for brain health and mood regulation. A deficiency in magnesium can lead to anxiety, irritability, and even depression in severe cases.
• Antioxidants: Spinach contains various antioxidants, including vitamin C, vitamin E, and flavonoids. These compounds help combat oxidative stress in the brain, which is linked to a range of mental health issues, including cognitive decline and mood disorders.
• Iron: Iron is essential for the production of dopamine, a neurotransmitter critical for motivation, pleasure, and mood regulation. An iron deficiency can result in symptoms like fatigue, mood disturbances, and cognitive impairments.

Spinach also contains some tryptophan, an amino acid that is essential for creating serotonin (the “feel good” hormone). 

Tomatoes Also Offer Up Plenty of Punch!

Tomatoes don’t go unnoticed here. Containing plenty of antioxidants and nutrients, these red fruits (or vegetables as many nutritionists refer to them as) have been shown to help reduce depression symptoms in multiple studies.

In fact, some sources claim that those who ate tomatoes four to six times a week were 46% less likely to experience moderate to severe depression.

Related Article: Anxiety and Depression Can Go Hand in Hand: How Do You Know?

Garlic Might Be an Anti-Depressant, Too.

Research indicates that garlic has anti-depressant effects. It further contains antioxidants which can prevent the decline of cognitive functioning and fatigue. Additionally, garlic is well known for its anti-inflammatory properties, contributing to lower widespread inflammation across the entire body and brain.

Related Article: 4 Secret Signs of Depression You May Not Recognize