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Food & Science

for Your Natural Well-Being

Moody? Run down? Hyper?  Stressed out? Make your life easier

Your way forward:

Your mind plays a fundamental role in your life. Indeed your state of mind determines your happiness.

From  personal breakdown and family drama to mood disorders such as anxiety and depression, depressive type illnesses are responsible for  a high level of mortality rates such as circulatory disorders and suicide (1).

Your sleep rhythm, your life and eating habits, as well as how you combine and cook your food are essential to determine a healthy mind.

Depression is a debilitating disorder estimated to become the second cause of morbidity worldwide by the year 2020 (2)

The combination of external inputs (food & environment) and individual and biological factors determines your neuroendocrinological  balance and therefore your everyday mood.

The right levels of Serotonin, Dopamine, Noradrenalin,              

γ-aminobutyric acid (GABA), and Melatonin cause the mental effects with which you cope every day of your life. The production of these neurotransmitters needs adequate amounts of nutrients such as tryptophan, tyrosine, phenylalanine, glutamine, omega 3 fatty acids, magnesium, iron, zinc, copper, vitamin B6 (which affects the rate at which tryptophan converts to serotonin), Vitamin B12, and folic acid, the vital role in brain metabolic processes.

These nutrients are found in  fish oil, beans, vegetables, especially green leaf ones, broccoli, cabbage, olive oil, spinach, corn, fish, poultry, cheese, whole grains, eggs, yogurt.

On the other hand, alcohol and a diet that is high in refined carbohydrates and sugars is a common aggravating factor in depressive illness.

A recent study (3) shows how a  “whole food” diet, rich in fish, fruits and vegetables reduces depression when compared

to a “processed food” diet rich in fried food, refined cereals, processed meat, chocolates, high fat dairy, sweet desserts, and condiments that instead may increase the risk of depression. Protein intake and in turn individual amino acids can affect brain function and mental health.

For this reason is crucial to follow a diet rich in high quality protein such as eggs, fish, meat, milk and other dairy products. Fish and fish oils, rich in Vitamin D, are great tools to alleviate mood disorders. In fact Vitamin D metabolites can cross the blood-brain barrier, reach different areas of your brain (like the prefrontal cortex, hippocampus, cingulated gyrus, thalamus, hypothalamus and substantia nigra) and so modulate the production  of “happy” genes such as Serotonin, Dopamine, and Norepinephrine (4).



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