It may be quite difficult to know what foods we should and shouldn't eat, especially when it seems like the advice is constantly changing. But research indicates that in addition to affecting our physical health, what we eat may also have an impact on how we feel.
Changing your diet may help you feel better, have more energy, and think more clearly. The following foods should be considered for mental health.
Salmon - Vitamin D, which is routinely added to meals and has been linked to a decline in the prevalence of depression, is abundant in salmon naturally. Herring, mackerel, and tuna are a few other fish varieties with high Omega-3 content.
Chicken - Similar to turkey, chicken is a great lean protein option that also contains the amino acid tryptophan. It helps with serotonin production, which is necessary for your brain's capacity to control mood, fight depression, and maintain a sharp memory.
Whole Grain - Complex carbohydrates found in whole grain diets encourage the body to produce glucose more gradually and steadily as an energy source. Consuming whole grains along with foods like chicken and turkey may also lessen the symptoms of depression and anxiety while enhancing brain function. Tryptophan is an amino acid that whole grains aid in the brain's absorption.
Avocados - Avocados are a great source of vitamin K and folate, both of which lower the risk of stroke. Additionally, they improve your focus and memory. Additionally, avocados contain a lot of lutein, which has been linked in studies to better brain health.
Spinach - The brain receives substantial amounts of folic acid from spinach and other leafy greens, which has been proven to be a powerful antidepressant Furthermore, it supports the fight against insomnia, which is significantly linked to cognitive loss and can minimize dementia in elderly people.
Yogurt - Probiotics can be found in abundance in yogurt and other products with live cultures. Probiotics, which are frequently linked to gut health, have been found to help people feel less anxious and stressed.
Olive Oil - Pure, extra virgin olive oil has grown to favor a staple of nutritious Mediterranean diets in recent years. This type of oil contains polyphenols that serve to mitigate the effects of proteins linked to Alzheimer's disease. Additionally, it can enhance memory and learning.
Dark Chocolate - Dark chocolate contains a lot of flavonoids which is an antioxidant. It has been shown to boost mood, increase focus and memory, and help elderly people fight cognitive deterioration. Just remember to keep your chocolate consumption in check.
The wealth of advantages that come with healthy eating are its best feature, including greater mood, enhanced heart health, decreased risk of diabetes, lowered blood pressure, and increased sleep. Breaking mental patterns is the most challenging aspect of eating healthy. Most of us eat when we want to feel a specific way or when we are feeling a certain way. It needs effort and willpower to choose healthy foods over enticing ones. However, when we do make good eating choices, our bodies and minds can feel a lot better.
PDO I Kimberly M. Tanador, RND
References:
10 Foods that Boost Mental Health
https://www.icanotes.com/2018/04/04/10-foods-that-boost-mental-health/
What to Eat & Avoid for Improved Mental Health.
https://www.ethosclinic.com/everyday-wellness-ethos-clinic/what-to-eat-and-avoid-for-mental-health/
Diet and mental health
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health
5 Foods to Eat for
https://www.eatingwell.com/article/7902827/foods-to-eat-for-better-mental-health/
