Research suggests that what we eat not only affects our physical health but also our mental health. And diets such as Mediterranean, Omega 3 fatty acids,high fiber can help In a significant way, we can manage our well-being with the help of a good diet.
Eating a well balanced diet which contains right Carbohydrates, Fiber, Vegetables and Fruits is associated with feelings of well-being. A study in the year 2014 proved high levels of well being among individuals who ate more fruits and vegetables.
Poor nutrition could lead to physical health problems like obesity. The relationship between obesity and mental health problems is too complex. A systematic study’s results conducted in the year 2010 show that people who were obese had a 55% increased of developing depression, whereas people having depression had a 58% increased risk of Obesity.
There are actually two ways of nutritional changes which can help with mental health: by following healthy habits and reducing unhealthy ones. For best results, you have to do both.
Eating right foods for your mental health is pretty simple. You need to eat more real, whole, natural foods and less processed and junk food.
FOODS FOR GOOD MENTAL HEALTH
Broccoli is rich in Potassium, Vitamin C and Folate. It also contains a lot of fibre which acts a prebiotic. Prebiotics make a friendly environment for probiotic bacterias to flourish in your gut.
Yoghurt is a fermented food with billions of probiotic bacteria. Probiotics break down nutrients for better absorption. This not only improves digestion, but also allows the body and brain to better use the nutrients we consume. Recent research suggests that Good bacteria in the gut is essential for good gut health. Greek yogurt has the highest protein content with thick consistency, and it is a good substitute for sour cream. There are some fun ways to eat yogurt. Add it to cereal, to fruit salads and smoothies, salad dressing, cold soups potato toppings….the list goes on.
Other than protein and probiotics, yogurt is also an excellent source of Calcium, Vitamin B and Potassium.
Salmon is an excellent source of Protein, Potassium and Vitamin D. It is also a rich source of DHA omega 3. It has high amount of Vitamin B, including B12. Salmon provides tryptophan in the brain. It converts to serotonin, an important mood regulator, in the brain.
Blueberries, Raspberries, Blackberries, and Strawberries, as well as other berries are rich in Vitamin C and high in antioxidants. They also have lot of Fibre, Potassium and Digestive enzymes. Berries can be eaten raw or added to cereal, yogurt, and smoothies.
Besides mushrooms and fatty fish like salmon, Eggs are one of the few rich sources of Vitamin D. They are high in protein and are a good source of omega 3’s if they are from pasture raised chickens. Eggs are an excellent source of vitamin B12.
6) CHIA SEEDS
These tiny powerhouses have an enormous amount of omega 3’s. One tablespoon contains about 1769 mg of omega 3’s. The recommended amount of omega 3 is 1000-3000 mg per day. They also have Calcium, Magnesium, and Potassium.
Incorporating these foods into your diet will provide essential nutrients. Eating these foods will provide many other nutrients which improve your mental health. The key to mental health is eating nutritionally rich food as part of a wide variety as a whole, real food.
You can also read our last blog on Role of Vitamin D in pcos:-
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