While creating a new diet, many people concentrate primarily on weight loss, but a balanced diet can also help prevent cognitive function, enhance mental health, and improve cognition. These foods are excellent complements to your diet because of their natural vitamins and good fats, which can help the brain.
Vitamins that boost mental health
Numerous nutrients and vitamins have been shown to have a good effect on mood and mental health. Including foods high in these vitamins in one’s diet can enhance mental and cognitive health:
B vitamins: It’s commonly recognised that B12 and B9 (folate) might affect mood and mental health. B vitamins are required for the synthesis of neurotransmitters that affect mood and pleasure, such as dopamine and serotonin.
Magnesium: This nutrient aids in nervous system regulation. A diet rich in magnesium can help lower the chance of developing depression.
Omega-3: Omega-3 fatty acids have been shown to help mood disorders and neurotransmitter function, which in turn improves mental health.
Vitamin C: Not only does it strengthen the immune system, but it also affects mood, energy levels, anxiety, and mental health.
Vitamin D: Low vitamin D levels have been linked to several mental health issues. Including this vitamin in the diet can assist elevate mood and cognitive performance.
Foods for Good Mental Health
Although many of those vitamins are supplementable, you might want to get your vitamins more naturally. These vitamin- and nutrient-rich foods can help your mental health in addition to treatment sessions.
Fish, especially salmon, is often a good option when dieting. High concentrations of omega-3 fatty acids are found in salmon. Omega-3 fatty acids have been shown to improve memory and learning in the brain and to lessen the symptoms of depression and other mental illnesses. Natural vitamin D, which is associated with a decreased risk of depression, is also found in salmon. Herring, tuna, and mackerel are excellent sources of fat in the diet.
Tryptophan, an amino acid found in turkey that is frequently linked to the drowsy feeling after Thanksgiving dinner, is also present in chicken. Tryptophan aids in the synthesis of serotonin but does not itself cause fatigue. Serotonin is used by the brain to assist regulate mood, preserve memory, and combat mental illnesses like depression. Other important nutrients for the brain, including magnesium and vitamin B, are also found in chicken.
Whole Grains: Whole grains encompass a wide range of foods, such as soy, beans, wild rice, and oats. These kinds of complex carbs are necessary for the brain and body to promote gradual glucose synthesis and supply steady energy. But more frequently than not, eating simple carbohydrates causes blood pressure to jump, which is linked to a number of mental health conditions.
Avocados : Avocados are a very beneficial food for the brain. Avocados are rich in heart-healthy lipids that support brain health. They also have high lutein content, which has been connected to beneficial effects on the brain. Additionally rich in vitamin K and folate, avocados support better mood, memory, and focus. These foods are also high in other nutrients that support brain function, such as magnesium, vitamin C, vitamin Bs, and more.
Green leafy vegetables: Rich in folate, leafy greens like spinach and kale assist the brain prevent depression, lower the risk of dementia, and combat insomnia, which is frequently linked to other mental health issues. In addition to being rich in magnesium, omega-3s, and other minerals, dark leafy greens constitute a complete brain food.
Dark Chocolate: Did you know that eating dark chocolate rather than milk chocolate has health benefits? This can be attributed to dark chocolate’s increased cocoa content, which has higher concentrations of flavonoids, an antioxidant. Flavonoids and dark chocolate have been shown to have a good impact on mood, memory, attention, and the potential to prevent cognitive decline in elderly people.
Along with a good and healthy diet, one must also seek other forms of self-care to improve mental health, such as gentle exercises, therapy, and good social support.
By: Gursharan Kaur