Mental health influences us all in the way we behave; we think, and we feel. It also controls the ability to make the most out of any given opportunities. It makes an impact on our surroundings like on our family, friends, and workplace. A good mental health is the ability of a person to learn, to express, to feel, to manage emotions, to manage a relation and to cope with certain changes and obstacles in life and have a better lifestyle fitness.
Nutrition and diet have a lot of effect on our mental health, although this fact is still very less-recognized and less practiced. Foods with their specific nutrition value have a severe influence on our mental health management, prevention, development and the effects can be long term or short term. The food habit and lifestyle has immense input to our mental and physical fitness.
As we eat well and try to maintain our diet for the betterment of our heart, to reduce blood pressure or to reduce the chance of certain cancer, we should follow the same procedures and make a diet plan for our mental health as well. Mental health problems such as depression, mental stress, Alzheimer’s disease and many more can be controlled thorough our diet and intake of foods.
To maintain good mental health, it is very necessary to have some specific nutrients. In the same way, there are certain foods that may cause a mental disorder or cause damage to your mental health. So it is very necessary to avoid these foods. Mental health problems are very common, but it can be controlled if we maintain a healthy diet plan. Same with the heart, your brain also starts following your health control plan.
To keep the brain awake, we need to give it more energy and glucose is the main source of that energy. Foods with complex carbohydrates are best in this regards. Foods like oats, rice, beans, soy, whole grain products like bread, cereals, pasta, etc. are the most common and healthy source of complex carbohydrates and consuming complex carbohydrates works as a steady source of energy and fuel for our brain and for our body.
Fish with omega 3 and six oils are helpful to reduce the depression and this food in your diet is very important and useful. It is also useful to boost your memory and learning. 2-4 portions of omega three rich fish in a week is suggested for a normal person. People who do not like fish can also try omega three fatty acid supplements for the intake of necessary omega 3. It also plays a role in the growth of your brain by connecting the brain cells. On the other hand foods, rich fats and sugar has a negative effect on brain growth and should be avoided.
Protein rich food
Regular intake of protein is very important for our mental health. It is the source of the amino acid tryptophan to the brain. Foods like meat, eggs, milk, beans, fish, cheese, lentils, etc. are very common and rich in protein. A small portion of protein in our every meal is a necessity. It also helps to improve the mood by lowering the depression.
Most of the green vegetables and leafy greens are high in folic acid and other B vitamins. Foods like spinach, broccoli, mustard greens and turnip are very rich in folic acid. Lesser B vitamins have a direct link with the higher level of depression, insomnia, and fatigue. So foods with higher B vitamins can help you to reduce the depression and can improve the state of your mind. It also is seen that green vegetables like broccoli are also rich in selenium, and it helps reducing depression, fatigue, and anxiety. The Lower level of selenium can cause these mental problems.
Fermented foods like yogurt, kimchi, sauerkraut, etc. are a good source of good gut bacteria which helps to reduce stress and anxiety. It also helps to reduce the depression.
Less fluid in body and dehydration has a significant effect on your mood and behavior. Try to drink a lot of fluid throughout the day. Try to drink as much water as possible. Another very useful fluid is fruit juice. So try to have at least some amount of fruit juice every day. Sometimes you can have a cup of herbal tea.
So, in short we should have food that are rich in nutrients and less in calories. Few nutrients that are helpful to overcome the mental illness are omega 3, zinc, and iron and B vitamins. So the ideal foods to improve your mental health are fruits, fresh vegetables, oily fish (limited portion), milk, meat, yogurt, bread, cereal, pasta, etc. Avoid food with high fat and sugar, alcohol, etc.
By Addie Davison | [email protected]
Addie Davison, health and beauty consultant from Newark, New Jersey, USA. She holds a bachelor’s degree in English literature. She likes to write about health, beauty. She is very passionate about writing. Her articles mainly focus on content quality and originality. Connect with her on Facebook, Twitter, Google+, Pinterest.