We know that eating lots of fruit and vegetables lowers our risk of developing diabetes. And we understand that we should cut out fatty meats from our diet to improve heart health. But can we eat our way to better mental health?
The stigma of mental health is lessening as more people are willing to discuss their own experiences. And rightly so. This is something that should be talked about.
Depression and anxiety are common mental health issues. And these ailments can affect anyone at any time. While eating a certain food will not banish depression or anxiety forever, the food you choose to eat can help relieve some of the symptoms. So consider some of these foods if you’re looking to improve your mental health.
As well as being delicious, mackerel is full of health boosting omega 3 fatty acids. While fat is often looked at as unhealthy as sugar and salt, these fatty acids are actually essential for good brain health. Human beings are unable to produce these fatty acids naturally, so we need to source them in our diet.
If you don’t like mackerel, salmon and walnuts are also sound sources of omega 3. These fatty acids help promote the production of the hormone dopamine within our brains. Studies have suggested that this alone can reduce the symptoms of anxiety, depression and bipolar disorder.
We’ve known since childhood that our greens are good for us. But it may be a surprise to know just how much they affect our mood. Broccoli, in particular, can be great for mental health.
Broccoli is a great source of selenium. Which is important because hose who lack selenium may be predisposed to low mood or depression. By boosting your body’s reserve of this vital mineral, you can enhance your immune system, lessen depression symptoms, and feel more alert and focused.
Spinach is another fantastic, mood boosting veggie. It contains high levels of folic acid. A deficiency in folic acid can lead to depression and low mood.
Popeye gobbled the stuff to make him strong. You should consider adding it to your diet for its abundance of vitamins, minerals and antioxidants. And especially for its folic acid which will contribute to better brain health.
Protein in general is very important for mental health. But turkey can be especially helpful to those suffering from depression. Because turkey is very high in the amino acid tryptophan.
Fun fact about tryptophan. It’s the catalyst for your after-dinner nap on Thanksgiving. But tryptophan also helps raise serotonin levels in your brain. And serotonin is a hormone that makes you feel happy.
Green tea is packed full of antioxidants and other health promoting properties. But green tea isn’t only for disease prevention. It can actually help boost your mood.
The secret ingredient in green tea is something called L-Theanine. This is another amino acid, like tryptophan. But this amino acid is beneficial for those suffering from anxiety. It helps instill a sense of calm and is great for those looking to improve their mental health.
Beyond food for mental health:
Don’t think that eating a healthy a nutritious, balanced diet, negates the need to seek help from a professional. If you’re feeling low, believe that your mental health is suffering or simply don’t feel yourself, seek advice. Just make sure the person you see has the appropriate qualifications and training like one of the masters in mental health counseling online programs. And speak to friends and family about what you’re going through. Never be ashamed to ask for a little bit of guidance.
To promote better mental health, start by eating some of the foods listed here. The more balanced and colorful and nutritious your meals, the healthier you will be both physically and mentally!
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*Photo courtesy of Pixabay