Top 10 Foods for Mental Health | Mental Health Awareness

Mental health is a very important topic. Because people all over the world are battling different types of mental health problems. Some are suffering from depression and some are suffering from an anxiety disorder. Some have spent their childhood with bipolar disorder, and some with schizophrenia. As human beings, we must help such people as much as possible.

Best Foods for Mental Health

There is an important relationship between mental health and nutrition. The relationship is crystal clear, a deficiency in specific nutrients can cause mental problems. This is particularly clear concerning anxiety and depression. These nutrients include minerals, vitamins, omega-3 fatty acids, and amino acids. Most specialists agree it is smarter to get these nutrients from food rather than supplements. A decent eating regimen gives different advantages to a youngster’s mental well-being. For a certain something, it lays out a lifetime practice of taking care of oneself. Moreover, good dinners improve energy and mental clarity. There is likewise a connection between diet and mindset, with eating better assisting with helping in overall mood.

It is very important to know what food will be right for mental health. So the answer is simple, You have to eat real and natural foods. Avoid eating manufactured and fast meals. You have to eat organic fruits and vegetables. Dairy products like milk, curd, yogurt, and cheese are also good for your mental health. Eggs are higher in omega-3 fatty acids, so eat eggs every day.

Here is a list of Top 10 Foods for your Mental Health

Spinach

Spinach is great in providing mental health benefits, that’s the reason spinach is included in the Top 10 foods for your mental health. Spinach has high levels of folic, which has been proven to be an effective antidepressant.

Spinach is a good source of calcium, iron, magnesium, folate, and potassium. It also supports the treatment of sleeplessness, which has been associated with mental impedances, and can assist with limiting dementia in older people. It also has omega 3’s in a ratio to omega 6 of 5:1. Spinach is versatile and easy to include in daily diet. They can be served with salads, stews, and smoothies.

Broccoli

Broccoli is high in vitamin C, potassium, and folate. Then again, broccoli is high in chromium, which, similar to zinc, is significant for mood-regulating brain parts. It has a ton of fiber which acts as a prebiotic. Prebiotics establish a friendly environment for probiotic bacteria to flourish in the stomach. Moreover, chromium supports metabolic regulation and assists in preventing sugar crashes. This can support the battle against the dreaded hangar, which we all despise. In addition to the fact that it is high in minerals, antioxidants, vitamins, and fiber, however, it also contains bioactive substances.

Blueberries

Blueberries are high in vitamin C and antioxidants. They also have a good amount of potassium, digestive enzymes, and fibers. When you think of blueberries, the first thing that comes to mind is antioxidants. Antioxidants are strong players in battling free radical damage and oxidative stress caused by stressors and toxins. The key antioxidant ingredient found in blueberries is anthocyanin, which gives them their color. Because of anthocyanin, the fruit has a blue color.

As referenced before, oxidative stress and radical damage contribute to diseases and illness. The antioxidants support brain health and reduce the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s disease. Blueberries help to raise the production of serotonin precursors; serotonin being the happy chemical. Moreover, blueberries have been found to help control and prevent spikes in cortisol, the stress hormone, by fixing cells that have been damaged. Blueberries are anti-inflammatory, which helps in managing the inflammation within the brain and the body. Blueberries can be eaten raw or cooked and added to smoothies, yogurt, and cereal.

Salmon

Salmon is a good source of potassium, proteins, and vitamin D. Salmon is abundant in omega-3 fatty acids which are vital for brain and body health. DHA omega 3 is present with a ratio to omega 6 of about 1:23. DHA and EPA are very important to mental health, It can be found in cold-water fatty fish like salmon, sardines, tuna, herring, and mackerel. Vitamin B12 is one of many B vitamins found in abundance in salmon. Salmon gives tryptophan which converts to serotonin, a significant mood regulator, in the brain.

Avocados

Avocados are high in vitamin K and folate, which is very helpful in protecting your brain against stroke. Avocados also give up a high amount of lutein, which studies have connected to expanded mind capability. By consuming avocados your memory and attention will improve. Avocados are rich in vitamins, nutrients, and healthy fats. As you know our society promotes a low-fat lifestyle. So you must avoid bad fats and you have to take good fats to improve your brain health. Bad fats are harmful to the body but the fats present in Avocados are good for your body as well as your brain.

Avocados are rich in omega-3 fatty acids, especially DHA and EPA. DHA and EPA are very important for your brain health. Omega 3 fatty acids support brain health by protecting the brain from excessive inflammation.

Raw Almonds

Raw almonds are rich in Vitamin E and antioxidants, which are essential for your brain health. Vitamin E is an individual from the body’s defense system against free radical damage. Free radicals in the brain emerge from toxins, stress, and inflammation. If free radicals are present in the brain, then it will contribute to oxidative stress which promotes disease and illness. Almonds are a great source of fiber, fat, and proteins. Fiber helps in promoting the health of the stomach. They also contain a good amount of magnesium, which has been viewed as hugely supportive in the management of symptoms of stress and anxiety.

Read Also: What is Gastrointestinal Tract and its function | How to keep Gastrointestinal Tract healthy

Honey

Honey helps in releasing melatonin a kind of hormone that your body acts to fix while sleeping. This happens in your mind through a sequence of changes: honey’s sugars raise your insulin levels, delivering tryptophan, which becomes serotonin, which makes melatonin. Honey is good for depression. A few investigations have discovered that honey consumption will improve cognitive function, anhedonia symptoms, and depressive-like behaviors.

Turmeric

Turmeric is anti-inflammatory and it is a superfood that helps in improving body health and mental health. An active ingredient present in turmeric called Curcumin, which is a powerful anti-inflammatory compound. It is best used, paired with black pepper as it boosts the retention inside the body. Turmeric has been utilized in Ayurvedic medication for millennia. The inflammation-battling powers of turmeric have been viewed as defensive against mental deterioration. The antioxidants present in turmeric support immune health and boost levels of dopamine and serotonin. Dopamine and serotonin both are important in mood regulation.

Milk

Milk is a good source of B vitamins, vitamin C, and vitamin D which helps in keeping your mind and digestive system happy. It can improve your mental health. A protein found in the milk called Lactium helps to fight against stress. Lactium relaxes the body, lowers cortisol levels, and decreases blood pressure. If you take one glass of milk daily before sleep, then you will find how helpful it is, for quality sleep. It also helps in preventing stress.

Dark Chocolate

Dark Chocolate which has 72% or higher is stacked with antioxidants. Antioxidants are essential for your mental health. Dark chocolate is high in flavanols, which are considered a brain-protecting nutrient. Flavanols have been related to improvements in mood and perception. Dark chocolate is high in L-tryptophan, which helps in serotonin production. Serotonin is widely considered a happy chemical. Compared to other types of chocolates, dark chocolate has a higher amount of L-tryptophan.

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