Our mental health can be significantly impacted by certain foods. While some foods may help us feel better and function better cognitively, others may exacerbate the signs and symptoms of mental illness. As a result, it's critical to maintain a balanced diet and be aware of the various food types that may have an impact on our mental health.
10 Foods That Boost Your Mental Health
1. Omega-3 fatty acids
Omega-3 fatty acids are a type of unsaturated fat that is essential for human health. They can be found in fish, such as salmon, mackerel and sardines, as well as in plant sources, such as flaxseeds and chia seeds.
2. Probiotics
Probiotics are live microorganisms that are found in fermented foods, such as yogurt and sauerkraut. They can also be taken as supplements. Probiotics have been shown to have a variety of health benefits, including improved mental health.
3. Antioxidant-rich foods
Antioxidants are substances that protect cells from damage caused by free radicals. Free radicals are unstable molecules that can build up in the body and contribute to disease development. Foods that are rich in antioxidants include fruits, vegetables and whole grains.
4. B vitamins
B vitamins are a group of water-soluble vitamins that play an important role in metabolism and energy production. B vitamins are found in a variety of foods, including leafy green vegetables, legumes, nuts and seeds.
5. Vitamin D
Vitamin D is a fat-soluble vitamin that is essential for bone health. It can be found in fatty fish, such as salmon and tuna, as well as in fortified milk and orange juice. Vitamin D can also be produced by the body when skin is exposed to sunlight.
6. Iron-rich foods
Iron is a mineral that is necessary for the production of hemoglobin, a substance in red blood cells that carries oxygen to the body’s tissues. Foods that are rich in iron include red meat, dark leafy greens and beans.
7. Magnesium-rich foods
Magnesium is a mineral that is involved in many biochemical reactions in the body. Foods that are rich in magnesium include dark chocolate, nuts and seeds.
8. Complex carbohydrates
Complex carbohydrates are a type of carbohydrate that takes longer to digest than simple carbohydrates. Complex carbohydrates are found in whole grains, such as oats and brown rice, as well as in vegetables and legumes.
9. Protein-Rich Foods
Protein is a nutrient that is essential for the growth and repair of tissues. It can be found in meat, poultry, fish, eggs and dairy products. Proteins aid in the production of hormones and enzymes, as well as in the transport of nutrients and oxygen in the blood to improve mental function.
10. Healthy Fats
Healthy fats are a type of fat that is necessary for the body to function properly. Healthy fats can be found in avocados, fatty fishes, olive oil and nuts. They help in improving mental health by providing the body with energy, reducing inflammation and improving cognitive function.
Eating a diet that includes all of these types of foods can help to improve mental health and well-being. However, it’s important to remember that everyone’s needs are different and to speak with a doctor or registered dietitian if you have any questions about nutrition and mental health.