Mental Health and Nutrition: Foods that improve Mood.

Coping with mental health issues has become by far the biggest challenge for people in the current society. The various ways through which we manage to maintain our mental health is quite known, however the most neglected segment is the kind of food we take. The meals we take also influence our wellbeing; this is the emotional aspect associated with meals eaten by people. This brings us to the subject of this article, where we want to show the relation between diet and mental health and some healthy foods that will improve your mood.

Mental Health and Nutrition

THE RELATIONSHIP BETWEEN DIETING HABITS AND MENTAL HEALTH

The scholars have established that there exists a direct relationship between the foods that people take and the kind of feeling that they have. Todays, we came to know that number of vitamins and minerals are necessary for our brain and their lack makes us to ill-tempered and affect the mental status. Furthermore, there is another entity known as the gut-brain axis; this is a communication system that links the gastrointestinal tract and the brain that is responsible for the wellbeing of human beings including their mood. Fighting gut infections means that there are fewer chances to be depressed.

 

Foods That Boost Mood

 

1. Fatty Fish

Salmon, mackerel and sardines are examples of fatty fish that has omega 3 fatty acid content. These are the healthy fats that are needed for the proper function of the human brain and which are known to decrease signs of the depression and anxiety. Omega-3s are a constituent of foods that assist in forming the cell membranes in the brain and improve the inflammation levels to enhance the psychological welfare.

 

2. Dark Chocolate

Happy tidings indeed to those people who love chocolate. Not only it is tasty, but it is also known for its mood boosters if taken in dark chocolates. It has other chemicals such as caffeine, theobromine, and N-acylethanolamine that have been known to reduce stress and increase brain capabilities. Endorphins, the body’s natural feel good hormones, are also produced when one takes dark chocolate.

Foods that improve Mood

 

3. Fermented Foods

There are many foods that are rich in probiotics and these include; Yogurt, kefir, sauerkraut, kimchi and many more. Studies have shown that there is a direct link between the balance of gut bacteria and the synthesis of neurotransmitters such as serotonin also known as the ‘happy hormone’ A healthy diet can reduce the symptoms of anxiety and depression by boosting the consumption of probiotics.

 

4. Berries

Fruits like the blue berries, strawberry and raspberry are rich in the antioxidant, vitamins and fiber. Antioxidants are useful because the brain experiences oxidative stress and uses inflammatory mechanisms that are typically damaging. Eat and drink berries and you will find that they help in improving the brain and also the mood.

 

5. Nuts and Seeds

Walnuts, almond, flaxseed, chia seeds are rich sources of healthy fats, protein, and fiber in the paleo diet. They also contain tryptophan an amino acid that is used by the body for production of serotonin in the body. These can be incorporated into the diet to ensure stabilized blood sugar and enhance moods.

 

6. Leafy Greens

A lot of green vegetables; such as spinach, Kale, Swiss chard contain folic acid which is a B vitamin that is essential in the brain. Folate has adverse effects and should be taken in adequate amounts; low levels of folate lead to depression. Taking-many-serve of ‘‘green vegetables’’ in the recommended servings can also boost mental health and folate intake.

 

7. Whole Grains

Complex carbohydrates found in foods like oat, quinoa, brown rice, and whole wheat supplier energy throughout the day without causing a spike in the level of blood sugar. They also contain large amounts of carbohydrates; which includes fiber thus promoting digestive health. Whole grains have B vitamins that are attributed to the right functioning of the human brain and specifically mood.

 

8. Avocados

Avocados are rich in plenty of fat, vitamins and colored minerals. They are especially rich in vitamin E which has an attribute of protecting the brain cells through the process of oxidation. Avocado contains good fats that are good for the brain and can help boost mood and also the activities of the body.

 

The guidelines for a diet that will positively affect your mood:

Guidelines for Mood-Boosting Diet

• Eat a Balanced Diet: Eat complex carbohydrates and take your servings of fruits and vegetables, lean protein and good fat. A balanced diet heeds to the requirement of the brain and thus provides the nutrients required for proper functioning of the brain.
• Stay Hydrated: Synthesis of ethanol decreases mood and cognitive abilities; dehydration is related to these changes. To increase your levels of energy it is recommended that you drink water throughout the day.
• Limit Processed Foods: The snacks especially those which are rich in sugars and unhealthy fats can cause shift moods, energy swings. As often as achievable, it is recommended to stick to whole foods at their freshest state.
• Mindful Eating: It is necessary to be conscious of what is taken into the body and its impact on the body. Practical strategies used in mindful eating assist an individual in choosing the right food that can be good for mental health.

 

Conclusion

Diets; the foods which we prepare and consume has a direct effect on the brain and the whole body. Thus, it is possible to build up a mood-boosting food list that will help to support the brain function, enhance the mood and, as a result, improve the quality of life. Remember, eating healthy is only one aspect that can contribute to the citizens’ health improvement. It has also been found that, the other healthy practices such as exercises, sleeping well, and managing stress can also work hand in hand with nutrition for a healthy mental state.