May is the month of “Mental health awareness”. to support the cause, I am writing “Mental health awareness series” on my blog. this is the post second and in this post, I am sharing another important aspect of good mental health ( food for good mental health) . read on the post to know more.
Good mental Health is an important part of our overall health. . A few simple dietary changes may boost our mood and can improve mental health.
According to scientific research,“Food is fuel and all kinds of food and drink you consume impact how well your mind and body are able to function”.
Eating right and including essential nutrients in your diet, can play a major role in improving your mental health. these nutrients help in reliving the symptoms of depression, mood disorders and other mental illnesses.
Here are the five super foods that work wonderfully for your mental health and keep the mind working at its best.
Food rich in Omega 3 fatty acid
Omega 3 fatty acid plays a critical role in development and function of the central nervous system. And it is believed that Omega 3 have a positive effect on the production of neurotransmitter dopamine and serotonin. Serotonin is a “feel good hormone” that improves mood and also boost memory, cognitive function and learning. Omega 3 fats build brain cell membranes, reduce brain inflammation and promote new brain cell formation. Food rich in omega 3 fatty acid helps in reducing symptoms of schizophrenia, depression, attention deficit hyperactivity disorder and other mental disorders.
Sources: Flax seed, walnut, sardines and salmon are good source of omega 3 fatty acid.
Complex carbohydrate are good for mental health
Carbohydrates are e body’s preferred fuel source. There are mainly two types of carbohydrate, simple and complex. When we consume simple carbohydrate, it causes your blood sugar to elevate rapidly and causing your body to pour out insulin. As a result your mood becomes less stable and more likely to feel tired, angry, angry and depressed. Whereas complex carbs are high in fiber, they release glucose slowly and provide a study source of energy for our brain and body. They have a positive effect on mood and make us feel more relaxed and happier.
Sources: Whole grains, oats, fiber rich fruits and vegetables such as berries, apple, beans, Lentil and peas are good source of complex carbohydrate.
Choosing a right protein to improve your mental health
Next to carbohydrate, proteins are the second most important substance in the body. Protein provides us with the raw materials that make up all of our body tissues.
Regular consumption of protein rich foods ensures a steady supply of tryptophan to brain, where it is used to produce serotonin. Serotonin is a “feel good hormone” of the body which improves sleep and relives depression and anxiety. lean protein sources help keep serotonin level balanced and thus reduce the symptoms of depression, anxiety and improve overall cognitive functioning.
Sources: fish, chicken, turkey, eggs and beans are good sources of lean protein.
Leafy greens are evergreen
Green vegetables are an excellent source of power-packed nutrients and anti-oxidants. They increases immunity and protect our body from various illnesses. According to mental health America, leafy green vegetables like spinach, kale and sage had high amount of folate or folic acid and increased intake of folate is associated with a lower risk of depression. They also improve concentration, overall brain function and prevent damage from free radicals.
Broccoli is another green veggie that is high in vitamin K and helps in enhancing brain function and promotes brain healing following trauma or illness. Some green vegetable like spinach has an antioxidant called lutein which has thought to help protect against cognitive decline.
Sources: broccoli, spinach, kale, fenugreek and all other leafy vegetables.
Berries are best for brain health
All kinds of berries including blueberries, blackberries, strawberries, raspberries are said to be exceptionally beneficial for brain. They are a good source of antioxidants. According to research, polyphenols which gives berries their deep red or blue hue, clean up the damaged cells and helps in recycling the toxic chemicals that linked to age related mental decline. They also help in keeping memory sharp and boosting brain health
Sources: all kinds of berries.
So these are some amazing super foods that are easily available and can improve your mental health incredibly. Did you have tried some other food that has worked well for your mental health? Please share!