Did you know how the food you eat affect how you feel?
One of the best ways to improve your mental health is through your gut.
Here are 7 Foods to improve your Mental health
1. Whole Food – Eat real food like Fruits, Vegetables, Tubers, Legumes and Whole grains.Avoid food that is processed, refined and has a few healthy ingredients.
2. Fiber- Rich Food –Plant-based foods are full of fiber, which helps your body absorb glucose – or food sugars – more slowly and helps you avoid sugar rushes and crashes. Fiber-rich foods include fruits, vegetables, and nutrient-filled carbs like whole grains and beans.
3. Antioxidants –These inflammation fighters are especially plentiful in berries, leafy green vegetables, the spice turmeric and foods with Omega-3 fatty acids, including salmon and black chia seeds.Dark chocolate also contains antioxidants – It has sugar too. So, indulge in moderation.
4. Folate –This type of B vitamin helps with dopamine production without forcing it to surge the way sugars do. Folate is found in leafy greens, lentils and cantaloupes (Melon).
5. Vitamin D –Vitamin D helps with the production of serotonin, and we usually get it from exposure to sunlight. But mushrooms – especially reishi, cordycep and maitake – are another good source of Vitamin D.
6. Magnesium –This essential mineral helps with everything from nerve and muscle function to keeping a heartbeat steady. But it’s also vital to the food-mood connection: A mineral deficiency can hurt the bacteria in your gut and cause depression and anxiety-like symptoms. Load up with natural sources such as dark chocolate, cacao nibs, almonds and cashews, spinach and other dark leafy greens, bananas and beans.
7. Fermented Food –Fermented foods are packed with probiotics, which are certain live bacteria that are good for your digestive tract. Examples include Yogurt, sauerkraut, kimchi, miso, tempeh and the fermented drink kombucha.
Nutrition is a key contributor to good mental health.Avoid excess sugars, Processed and refined foods.
A few simple dietary changes may boost cognitive function and reduce symptoms of depression, anxiety , and other mental health disorders.
Note: Dietary changes alone won’t be sufficient for everyone and are not a substitute for other forms of treatment.
