Eating foods known to promote mental health and well-being can make an enormous difference to your mental wellbeing. Some specific foods have been linked to improving mood, decreasing anxiety levels and supporting overall healthy lifestyle goals – from fruits and vegetables to proteins and fats, there are numerous sources that can support mental wellness.
Feeding on certain superfoods regularly can help you to feel energized, focused, and motivated. From energy-enhancing nuts and seeds to mood-lifting dark chocolate and blueberries, these foods will ensure both brain and body operate at peak capacity. So start including them into your diet today to reap their beneficial effects on mental health and well-being!
Foods To Eat For Mental Health And Well-Being
1) Nuts And Seeds
Nuts and Seeds Nuts and seeds provide essential nutrition to support mental wellbeing. Nuts and seeds contain healthy fats and proteins essential to brain health as well as being rich sources of zinc, magnesium, and iron, with zinc being linked with reduced anxiety levels while iron essential for maintaining good blood flow. Nuts and seeds also serve as a great source of fibre!
Dietary fiber is essential to achieving gut health and regulating blood sugar. Yet many of us fail to consume enough nuts and seeds each day – it is recommended that adults consume at least 25 grams daily in order to promote mental wellbeing. They make a wonderful snack, can easily be added into smoothies, salads and more – not forgetting their versatility!
2) Dark Chocolate
Dark Chocolate Dark chocolate has been linked with numerous health benefits, including improved blood flow and potentially lower blood pressure. Furthermore, magnesium-rich dark chocolate may help with relaxation and alleviating anxiety symptoms.
Milk-free dark chocolate is an excellent source of iron and fibre, providing roughly 2-3 grams per bar. While dark chocolate may be beneficial, too much of it could have adverse health repercussions; with high amounts of sugar and calories it should only be consumed sparingly to maintain good health. Choose brands high in cocoa for best results.
Blueberries are an excellent source of anthocyanins, antioxidants linked to the prevention of degenerative diseases and helping improve memory. Furthermore, blueberries contain vitamin C for mood regulation as well as providing an immune boost, fibers for gut health maintenance, and Vitamin K to regulate blood clotting processes.
Blueberries should always be enjoyed fresh. While blueberries may be considered a brain food, excessive intake may have adverse side effects on digestion as blueberries contain sorbitol – a sugar that can be difficult to break down – which may irritate digestive issues.
4) Leafy Greens
Kale, spinach and other leafy greens can do wonders to improve mental health; in fact, they’re among the best food options to promote mental wellbeing and well-being. Packed full of Vitamin B which has been linked to improving mood regulation.
Leafy Greens Vitamin B is essential to maintaining a healthy nervous system. Greens provide essential sources of iron that are crucial for blood flow regulation and serotonin release – the so-called happy hormone! In addition, they’re high in fibre content – perfect for snacking alone or adding to salads and smoothies alike!
Omega-3 Fatty Acids for Anxiety and Depression Oily fish, such as salmon, mackerel and sardines are full of omega-3 fatty acids which have been shown to aid with anxiety and depression relief as well as help regulate blood flow and support an immune-system healthy environment. Studies show how omega-3 can also play an integral part of maintaining cardiovascular wellness and maintaining an effective immune system system.
Fish is an excellent source of Vitamin B: the “Happy Vitamin.” Vitamin B plays an integral part in mood regulation. Fish should be cooked through an oven, grill or poaching process and served in whole or chopped form either alone or added to salads for easy consumption.
Beans and pulses are excellent sources of fibre and protein, providing energy and metabolism boosts. Furthermore, beans and pulses contain iron which plays an integral role in blood flow regulation and serotonin regulation – iron deficiency is linked to decreased energy, depression and poor focus.
Beans and pulses should ideally be eaten in their sprouted form for maximum protein and nutritional content. You can eat sprouted beans alone or incorporate them into salads.
Conclusion Your brain is an intricate organ that requires many nutrients in order to work effectively, so eating a well-rounded diet that includes plenty of vegetables, fruit and fish is crucial. For optimal results from any diet plan you should also make sure that enough sleep and physical activity is undertaken regularly as well as finding time for relaxation and rejuvenation. By selecting food rich in vitamins, minerals, and fibre you can improve mental health and well-being and promote mental well-being.