7 Phenomenal Foods That Are Better Ideal Matches For – Mental Health

Mental Health

Food for mental health refers to that food which contains several vitamins, and minerals like omega-3 fatty acids, magnesium, etc.

Eating nutritious food can improve mood, reduce stress and anxiety levels, boost motivation, and promote overall health.

Avoid excessive processed food, because it is high in sugar, and spices, which trigger dopamine, resulting make a bad habit.

Street food negatively affects our mental health, and may lead to inflammation, where stress, anxiety, and other mood disorders are difficult to handle.

So make sure to consume an excessive amount, and consume a more balanced diet to clear and more focused mind.

Food for Mental health

See there is no specific food for boosting mental health, you have to add all fruits, vegetables, and whole grains, to boost mental health

Here are the top 7 foods for better mental health:

Eat Fruits and Vegetables

Fruits and vegetables contain all essential nutrients and minerals, like antioxidants, vitamin B, C, E, etc, iron, zinc, etc.

These nutrients are vital for mental health and reduce the risk of depression, inflammation, stroke, and other mental disorders (1)

Here are some fruits and vegetables that should add to your meal:

• Spinach
• carrot
• cucumber
• dark leafy vegetables
• seasonal veggies
• apple
• citrus fruits like orange, star fruit, lemon
• berries
• papaya
• banana
• kiwifruit

Fruits and vegetables are good for stomach health by providing good bacteria and contain water which prevents dehydration risk.

Adding fruits and vegetables to your diet is a good choice because it is low in calories and high in fibre which may help in weight loss.

If you already face mental issues like chronic anxiety and depression, then choose a healthy lifestyle.

Add lean protein to your diet

Lean protein refers to a protein that is low in fat, which is responsible for building muscle mass and repairing tissues.

Here are lean protein food sources:

• Chicken
• fish like salmon, tuna,
• tofu
• peanut butter
• eggs
• low-fat dairy items like cheese, milk, yogurt, etc

A study showed that people who consumed more lean protein about 21% are lower risk of depression, than non-consumed.

Lean protein is vital for the brain in many ways such as promoting memory, focus, and processing speed, as well as regulating sleep, and mood.

Another 2021 study reveals that a lean protein diet is good for older adults, by giving better cognitive function.

Whole Grains

Yes, whole grain is a reasonable source of carbohydrates, fiber, and several other nutrients, which is vital for brilliant mental health.

Whole grains are allied with a reduced risk of cardiovascular disease and type II diabetes which is allied with poor mental health (2)

Another study showed that people who ate whole grains on a daily basis had better cognitive function.

Whole grain food such as:

• Bread, pasta, and rice
• oatmeal
• brown rice
• salads and soups

However, more research is needed on this, but you should add whole grains to your regular diet to promote overall health.

Avoid Sugary Drinks and Processed Food

Yes, avoid excessive sugary drinks and processed food which trigger dopamine release, which is not good for long-term health.

Sugary drinks and processed food are allied with several diseases like:

• Type II diabetes
• obesity (which increases the risk of heart disease)
• cardiovascular disease
• stroke
• thyroid
• increase the risk of a type of cancer, especially stomach cancer

Avoid excessive sugary drinks, junk, and processed food which enhance the risk of stomach disease and low bone density.

A study evidence reveals that individuals who consume processed food twice a week are more increased risk of depression.

One more study from nutritional neuroscience reveals that excessive sugary drinks lead to poor mental health.

So make sure to go with a healthy diet, reduce unhealthy lifestyle, avoid sugary drinks, processed food, alcohol, smoking, etc

Drink Enough Water

As we know that our body 55 to 75% is made up of water, which always goes ups and down due to sweat, poop, and urination.

Drinking enough water throughout the day is essential for overall health, like preventing headaches, lubricating joints, etc.

In addition, drinking warm water in the morning on an empty stomach offers other health benefits such as:

• Boost metabolism which helps in weight loss
• hydrate skin
• resolve stomach issues like constipation
• clean the throat
• improve mental health
• eliminate waste material
• prevent headache
• increase hunger

A study reveals in their document that drinking enough water can help lower stress levels and improve mental health.

One more study revealed that drinking enough water lowers depression risk, and has better cognitive function.

Add Nuts and Seeds to your diet

Nuts and seeds are considered one of the best ways to gain mass, overall and promote health by decreasing illnesses (3)

Here are popular nuts such as:

Almonds: They contain essential minerals such as magnesium, protein, amino acid, and vitamin B, which help maintain concentration.

Walnuts: It is well known for offering omega-3, which boosts serotonin levels (responsible for sleep, good mood, reducing depression, etc.

Peanuts: It is a good source of vitamin E, and B, like folate, antioxidants, and thiamine, produce feel-good hormones, and maintain sugar level.

Seeds are one of the healthiest plant-based compounds, which are widely popular due to their powerful nutrients, and vitamins.

Here are some of the healthiest seeds:

• Flax seeds
• chai seeds
• hemp
• pumpkin seeds
• sunflower
• sesame seeds

Seeds are loaded with antioxidants which play a vital role in preventing cancer risk by killing free radicals.

Consume Omega-3 and 6 contain food

Some evidence indicates that omega-3 and 6 supplements help improve symptoms of ADHD.

Omega-3 fatty acids are found in several foods such as:

• Vegetable oils like soy, corn oil
• fishes like salmon, tuna, and other seafood
• chia and flax seeds
• walnuts
• soybean
• eggs, yogurt

Omega-6 fatty acids such as:

• Nuts, and seeds
• eggs
• whole grains like bread, brown rice, etc
• consumed plant-based foods

So it is vital to maintain omega-3 and 6, in your diet, because they promote overall health, where it reduces inflammation (5)

If you add omega-3 and 6 supplement in your diet, then you should talk to doctor first, if you are in medication or have a medical condition.

Other foods such as:

If you wanna improve your cognitive function, then you should add other foods too such as:

• Consume fruits and vegetables, especially green leafy vegetables
• almonds
• chicken, meat
• healthy oil

Down Line

Mental health include our emotion, anger, how to handle situation, stress, anxiety, happiness, brain exercise like reading, etc.

There are several food vitamins, and minerals that you should add in your diet, like lean protein, carbs, fiber, several vitamins.

So you should add whole grain, dairy products, fish, like salmon, chicken, consume low calories food, if you wanna lose weight.

If you are in medical condition, then you should first consult to your doctor, and consume food in moderate amount.