Did you know that your diet has a huge impact on your mental health? It’s true. What you eat affects your overall health, not just your physical well-being. In fact, our body and mind are one organism, and what we consume has a direct and equal impact on both.
And while many of us use journaling or meditation to enhance our mental well-being, examining your diet can be beneficial as well. So to make sure you’re giving your mental health the attention it deserves, here are some of the best meals to support it.
Best Foods to Support Your Mental Health
1. Nuts
Recently, everyone has become a total crazy case, and we don’t blame them. Omega-3 fatty acids and other minerals that lessen anxiety and sadness may be found in abundance in nuts. For instance, almonds are rich in magnesium, which is excellent for lowering stress, and phenylalanine, an important amino acid that generates dopamine, a feel-good neurotransmitter. Walnuts, peanuts, pistachios, and hazelnuts are other nuts that might improve your mood and reduce anxiety.
2. Omega-3
Omega-3 fatty acids are among the greatest meals for promoting mental wellness. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), for instance, have been shown in trials to reduce the symptoms of mood disorders. Of course, salmon and sardines are the most often consumed options. However, if you don’t eat animal products, pick seaweed, flax seeds, or walnuts instead.
3. Tomatoes
Lycopene. The cause of tomatoes’ red color and why eating them is important for maintaining your mental health. It is a phytonutrient that has been shown to postpone Alzheimer’s and dementia’s onset while guarding your brain against oxidative stress. Furthermore, tomatoes may help prevent depression. Eat them raw, add them to your salad, or top your eggs for a protein increase and mental health boost.
4. Blueberries
If you want to maintain your mental health and stay at the top of your game, you should make eating foods that stimulate the brain, like blueberries, a regular habit. Why? To begin with, they are rich in antioxidants like anthocyanins, which maintain a healthy stress tolerance, and folate, a vitamin that naturally elevates your mood. Last but not least, they are abundant in flavonoids, which defend your cells from damaging free radicals and reduce your chance of dementia.
5. Healthy fats
Two of the best fats that benefit your mental health are avocado and olive oil. For instance, avocados are loaded in folate and vitamin K. Two vitamins that are absolutely necessary to preserve your brain, improve memory, and combat depression. Additionally, vitamin E and vitamin K are found in pure extra virgin olive oil, which shield the brain from oxidative damage.
The positive benefits of stress on the brain are counteracted by its capacity to increase two essential brain chemicals, brain-derived neurotrophic factor and nerve growth factor, and thus lowers depression. Do yourself a favor and prepare heart-healthy avocado dishes and sweets, or have avocado toast with a sprinkle of olive oil for a morning boost of happiness that will safeguard your brain.
6. Dark chocolate
Chocolate is listed on this list, yes. Dark chocolate in particular may be a source of self-care in addition to being tasty. In fact, a bar with 70 percent or more cacao is loaded with flavonoids, a class of minerals that promote mood and enhance cognitive function, and serotonin, the hormone associated with happiness. Grab some chocolate the next time you’re depressed and want to discover how to feel better when you’re having a terrible day. It is beneficial.
7. Fermented goodies
Have you ever questioned the origin of the phrase “second brain”? Your general quality of life is impacted by the enteric nervous system, which controls your stomach and employs the same neurotransmitters as the brain to aid in decision-making and food digestion. Consume plenty of fermented foods like kimchi, yogurt, kefir, tempeh, miso, sauerkraut, and kombucha to keep this system healthy. These meals will help you think more clearly, feel less anxious and depressed, and keep your digestion in good shape since they are filled with good bacteria. triple victory
8. Spices
Use turmeric and garlic to season your meals and life. To start, the key ingredient in turmeric, curcumin, is an anti-inflammatory with the ability to treat a number of medical diseases as well as sadness and anxiety. And garlic, in addition to being an anti-inflammatory, offers a significant amount of vitamin B6, which is essential for enhancing your immune system and mood.
9. Leafy greens
There are several reasons why greens are consistently at the top of the list of superfoods. Carotenoids are antioxidants that fight cancer, and they are found in a number of foods, including spinach, kale, bok choy, mustard, collard, and dandelion. However, in terms of mental health, they are rich in folate, and low levels of folate are linked to depression, anxiety, and poor mood. If you don’t like them, though, try one of these delectable summer salads to get your daily dose of greens.
10. Whole foods
Many studies show that foods with processed sugar, additives, and coloring increase depression and anxiety. And while your favorite cookies or crips may be hard to resist, they aren’t benefiting your mental or physical health. Therefore, always choose foods with real ingredients, and if you’re battling a strong sugar craving, don’t rob yourself of life’s pleasures. Instead, make guilt-free desserts or learn how to quit sugar like a boss with healthier yet equally satisfying options.
