Flourish - Latest Edition - Flipbook - Page 44
Protein: important, but
often overemphasised
Protein is one of the most
heavily marketed nutrients
in modern wellness
culture. From
high-protein snacks
to protein-forti昀椀ed
everything, there is often
pressure to maximise
intake at all times.
Protein does play an
important role in muscle
maintenance, immune
function, satiety, and
neurotransmitter
production involved in
mood and cognition.
However, for most people,
the focus does not need
to be on precise tracking.
Instead, a more realistic
approach is simply
including a protein source
at meals and snacks. This
may include:
Yoghurt, eggs, milk,
cheese, chicken, tuna,
beans, lentils, nuts, seeds,
or tofu.
When protein is
consistently included
across the day, most
individuals meet
their needs without
supplementation or strict
macro tracking. The
broader dietary pattern is
far more important than
hitting exact numbers.
Healthy fats and
brain function
Dietary fat has long been
misunderstood, but it
plays a critical role in
hormone production, cell
structure, and brain health.
In particular, omega-3 fatty
acids have been associated
with cognitive function
and mood regulation.
Sources of healthy
fats include:
• Fatty 昀椀sh such as
salmon and sardines
• Avocado
• Olive oil
• Nuts and seeds
• Nut butters
• Chia and 昀氀axseeds
Including fats in meals
also contributes to satiety,
helping to maintain more
stable energy levels
between meals.
Fibre, gut health and
mental wellbeing
Fibre is often discussed
in relation to digestion,
but its bene昀椀ts
extend further. It can
help slow glucose
absorption, supporting
more stable energy
and concentration
throughout the day.
High-昀椀bre foods include
whole grains, oats,
legumes, fruit,
vegetables, nuts and
seeds.
In addition, growing
research highlights
the gut–brain axis,
suggesting that gut
health may play a
role in mood and
cognitive function.
While this area is still
developing, overall
dietary quality appears
to be more important
than any single food or
supplement.
