Best diet to improve mental health

A happy life requires sound mental health. It encompasses our emotional, psychological, and sociological well-being and has an impact on how we think, feel, and live. At every stage of life, mental health has a big impact on how our personalities develop and how we project ourselves to others.

There are many ways one can choose to improve mental well-being.  Diet is one of them.

Diet also plays a very important role in maintaining your mental health.

 
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How diet can improve mental health?

It's widely known that nutrition plays a critical part in your physical well-being. However, studies additionally show that nutrition directly influences our psychological and emotional well-being too.

The link between diet and emotions originates from the close connection between your mind and your gastrointestinal tract which is also called as “second brain”.

Eating nutritionally rich food promotes the growth of good bacteria, which in turn positively affects the production of dopamine and serotonin. Dopamine and serotonin carry messages to the brain from the gut. When the production of these chemicals is ideal, your brain gets positive messages, and your psychological state can reflects the same. When creation turns out badly, so could your mindset.

Sticking to a nutrient-rich foods diet you get yourself positioned for fewer emotional episodes and a better capacity to focus. Studies show that clean diets consisting of mainly whole or unprocessed foods can help in fighting symptoms of anxiety and depression. On the other hand, unhealthy diets have been connected to an increased risk of dementia or stroke.

So what should you put on your plate?

Here is a quick overview of what to search in your local supermarket or grocery store.

Whole Food : Studies have proved that the use of preservatives, food colorings, and different added substances might cause or deteriorate hyperactivity and depression. So, the bottom line is to eat real food in its natural form or food which is minimally processed and has some healthy and nutritional benefits.

What do you mean by whole food?

Whole foods are portrayed as foods that have not been refined, processed, or had additives. Whole food includes

• Vegetables
• Legumes
• Nuts
• Seeds
• Fish
• Eggs
• Whole grain
• Fruits
• Beans

Include naturally colorful food in your diet to reap physical and psychological benefits.

Plant-based fibrous food : Plant-based food varieties contain ample amounts of fiber which assists your body to absorb glucose slowly. This helps you in staying away from sugar rushes and crashes. In particular, eating an excessive amount of sugar might expand the risk for mood swings, including depression.

Foods rich in antioxidants : Antioxidants help in fighting inflammation. Chronic inflammation is connected to several health conditions including metabolic issues, asthma, hypertension, etc. The study also shows that Inflammation may likewise be connected to depression and changes in sleep patterns which also trigger your mental stability.

Here is a list of a few foods rich in antioxidants

• Leafy green vegetables
• Salmon
• Chia seeds
• Turmeric
• Dark chocolates (suggested to be consumed in moderation as it also contains sugar)

 

Food rich in folate: Folate is a type of vitamin B found in leafy green vegetables, cantaloupes, and lentils. Folate helps in the production of dopamine.

Mushrooms: Mushrooms are rich in vitamin D, which helps in the production of serotonin.

Food rich in magnesium: Magnesium is a very essential mineral that helps you with everything from keeping heartbeats steady to the regulation of nerve and muscle functions. A deficiency of magnesium harms the bacteria present in your gut and leads to various mental issues like anxiety and depression.  

Few natural sources of magnesium are

• Bananas
• Spinach
• Cashews
• Cocoa nibs
• Almonds
• Dark leafy green vegetables

 

Various supplements are also present in the market, rich in minerals, that boosts our mental health. Try to consume as many naturally grown food items as you can.

Diet can prove very beneficial to improve mental health, but of course, the general rule of nutrition still applies, which is, not skipping meals and staying hydrated.

One should be mindful of the intake of caffeine and alcohol. It is well said a healthy mind and body is a treasure. A healthy choice made each day of your life day preserves and rejuvenates your treasure.

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Note : The information provided here is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health or are experiencing symptoms, it is important to consult with a healthcare professional. They will be able to assess your specific situation and provide you with personalised advice and treatment based on your symptoms, body type, allergies (if any), existing medical conditions etc. It is always a good idea to consult with a healthcare professional before making any decisions about your health.