Mental health is always important for a person to have a healthy and happy life. But sometimes becoming stressed and feeling pressured is very common across people. When you are facing those kinds of situation, these food items what we are going to discuss in the blog is going to enhance your mood and refreshes your mind.If you need any assistance or guidance to follow a regular diet plan to boost your mental health, kindly search for some treatment centers or counsellors to help you in a better way.
Fatty fishes where the rich sources of DHA. Usually fish contain more omega acids which improves both the memory and the mental health of a person. Omega 3 fatty acids helps to boost mental health and its wellness to reduce levels of anxiety.
Berries such as Strawberries, blueberries, raspberries and blackberries are the perfect snack, when you are looking for some antioxidants. Mainly these antioxidants has the capacity to repair your damaged cells. They also helps to deal with anxiety and depression.Strawberries & blueberries has an additional compound polyphenolics which improves your memory and concentration power.
Yoghurt has more advantages than you think, when you have yoghurt for an upset stomach you are favouring your body especially your stomach and brain. Probiotics, a compound present in the yoghurt helps to run your digestive system easily.There is a connection between your brain and guts, these probiotics found in yogurt helps to lower the stress level, relaxes your mind and improves your mental health.
Tryptophan, an amino acid which helps in the production of serotonin, it is a assists in relaxing your mind, maintaining a good sleep and improvising your mood. Whole grain acts as a powerhub for these tryptophan, by consuming it regularly you can be away from depression and unwanted stress.
Walnuts they perfectly look like your brain and a perfect snack to boost your mental health for a longer term. They are full of antioxidants which makes you feel fresh. These nuts will also help for the growth of new neurons, that means it helps to grow new brain cells, which results in improved mental health.
6. Leafy greens
Leafy greens are always a good nutrient to be added regularly in your food. There is no doubt it is an essential factor for your mental health. Regular habit of consuming greens especially spinach, collard greens, kale have a slower rate of cognitive decline than compared to other food items.
Beans, really this word might surprise you and it is the top most food choice when you think of a happy and healthier brain. They are enriched with fibres and antioxidants, it will help you to stabilize your sugar level and makes you feel full for a longer time. Beans contain thiamine which is an essential vitamin for the production of acetylcholine-the neurotransmitter essential for your memory.
Broccoli contains many compounds that are rich in anti-inflammatory and antioxidant effects that help to protect your brain damage. It is very high in potassium, folate, vitamin C & K and has lots of fibers. Research says that the intake of higher VitaminK in adults increases their memory power.
9. Dark Chocolate
Dark Chocolate is an ultimate source to enhance your mood and refreshes your mind. They are packed with few compounds that help in boosting your brain which includes flavonoids, caffeine & antioxidants. They help to increase your memory and slows down age-related mental decline. Study shows that people who ate dark chocolate experience more positive feelings.
Oranges were the rich source of VitaminC and which is essential to prevent you against age-related mental decline. They have powerful antioxidants which fight with the free radicals that damage your brain cells. It also protects you from Alzheimer’s disease.
Whole Eggs contains many nutrients such as vitamins B6 and B12, folate, and choline. These nutrients particularly choline helps to regulate mood and memory. Folate and Vitamin B12 has linked with depression all the nutrients available in eggs were a very good resource to protect your brain and its mental health.
12. Green Tea
Green tea has more antioxidants and when you consume green tea it feels you are refreshed by removing toxins from the body. Another component in the green tea is L-theanine which is an amino acid that increases the activity of the neurotransmitter by crossing the blood-brain barrier, which makes you feel more relaxed and it helps to reduce the anxiety level. Apart from antioxidants, it has polyphenols that reduce the risk of Alzheimer’s and Parkinson’s
Foods which contain zinc is an important mental health nutrient. Oysters were rich in zinc and it provides a good source of calcium, magnesium and vitamin B12. Cooked oysters of 4 oz have more than 5X times of zinc which is recommended for a daily routine.
14. Brazil Nuts
When it comes to mental health, brazil nuts were often overlooked as the king of nuts which has a great source of vitamin E, magnesium, and tryptophan. Selenium content is the one which makes this nut to stand out from other kinds of nuts because a single brazil nut can provide 125% of selenium for your daily requirement.
15. Chia seeds
Chia seeds might look very small in their size, but they have an enormous amount of omega 3’s and acts as a little powerhouse. Daily recommended amount of omega 3 consumption is 1000-3000 mg. A tablespoon of chia seeds has 1769mg of omega 3’s. They also contain omega 6, calcium, magnesium and potassium.
Foods were always considered as a medicine, there are many specific minerals and nutrients in each food item and they have their specific benefits too. Try to analyze what is on your plate and how nutrient is it to have and whether the items satisfy our daily nutrient requirements. When everything is fine that is proper food, liquid intake, regular exercise, and a night of good sleep.Your physical and mental health were correlated with each other if one is fine the other one will automatically work great. As much you exercise to make you stay fit, it also enhances your mental health too. Stay fit and healthy both physically and mentally for a happy and disease-free life.