Proper mental health is essential in maintaining your physical, psychological and emotional well-being. Your mental health determines what you feel, think and do throughout the day. Having a proper mental condition is a critical stage of life, especially during and after your puberty years. One of the factors that determine your mental illness is the food you consume daily. While unhealthy diet causes anxiety and depression, following a healthy and nutritious diet will prove beneficial treatment for your mental sanity.
Below is a list of food items that will greatly help promote mental stability and improve your psychological state!
Seven food items to elevate your mental health
Since fibre is an essential part of the body and should be consumed daily, your daily fibre requirement can easily be fulfilled by including beans in your regular diet. The most preferred fuel to boost your brain is glucose, as it is essential for its functioning. By providing enough glucose as needed by your brain, beans fulfil their duty to improve your mental condition and avoid confusing thinking.
2. Greek Yogurt
Consuming Greek yogurt every day can genuinely boost up your mental health and reduce depression, stress and anxiety to a great extent! Studies have shown that people who eat Greek yogurt daily have fewer chances of undergoing depression and anxiety than those who do not. Daily consumption of probiotics (present in yogurt) has proved to be very advantageous as it provides sanity to your brain.
Studies have proved that berries like blueberries and strawberries help slow down your mental health aging by up to 2.5 years. They also benefit your brain by sustaining brain function and delaying cognitive decline. The nutrients present in blueberries help in boosting brain cells and increasing attentiveness and focus. Apart from all these benefits, berries also help lower the risk of dementia and reduce the effects of Alzheimer’s disease.
4. Leafy greens
Consuming leafy greens regularly promotes a slower rate of mental decline, thereby improving mental stability. Spinach contains vitamin B, vitamin K, vitamin E, L-tyrosine and folate, which help in improving your memory and stabilizing mental focus. Kale contains Omega-3s, which is excellent for your mental health. It also contains vitamin A, vitamin C, vitamin K and is full of brain-assisting anti-oxidants.
5. Whole grains
Research has shown that consuming whole grains helps balance serotonin levels, the hormone that stabilizes your mood in your body. Whole grains are rich in most of the B vitamins, which help preserve your memory by reducing inflammation of the brain. Whole grains reduce the risk of any cardiovascular diseases by establishing proper blood flow through our organ system, including the brain.
Consumption of walnuts regularly contributes to the betterment of one’s mental state as it is one of the highest plant-based sources, rich in Omega-3. Studies have shown that depression is almost 26% lower if 1/4 cup of walnuts is consumed daily. According to various researches, walnuts help in better concentration, higher energy levels and greater optimism.
7. Omega-3 Fish Oil
The use of Omega-3 Fish oil in your food items may prevent or decrease depression and disorders like bipolar disorder and enhancing your mood. The Omega-3 fatty acids- EPA and DHA are crucial for normal brain functioning throughout life. The Omega-3s are also known to prevent psychiatric conditions like obsessive-compulsive disorder, schizophrenia and attention deficit disorder.
Frequently Asked Questions
1. What foods are bad for mental health?
The answer will be junk food and processed meat, pastries, fried food and high-fat dairy products.
2. Is milk good for depression?
Yogurt, skim milk, low-fat cheese, low-fat ice cream, and other dairy products that are rich in protein and calcium help fight depression and other benefits.
3. Is rice good for depression?
Try consuming healthy carbohydrates like brown rice and whole wheat bread as it helps provide mood stability and reduces depression and anxiety drastically.