The idea underlying the well-known phrase “You are what you eat” is that you must eat nutritious food to be fit and healthy. But, can the food you consume influence your mental health too? Apparently, including certain foods in your diet helps boost your mental health. However, understand that merely consuming these foods is not a treatment for mental illness.
The number of studies looking at the link between what you eat and your mental health is increasing. Here are five things you can add to your diet to help you feel better mentally.
Plants based diet
Plants include vegetables and fruits, legumes, cereals, nuts, and seeds, among other things. Women who ate a plant-based diet—especially a healthy plant-based diet—had a lower risk of melancholy, anxiety, and psychological discomfort, according to a study published in the journal Clinical Nutrition in 2020. Conversely, researchers discovered that people who ate an unhealthy plant-based diet had a higher risk of unhappiness; therefore, choosing nutritional plant foods was important.
According to the Nutritional Neuroscience study results, whole grains were beneficial for depression. Furthermore, Women who ate fewer whole grains were less likely to feel worried. Similarly, women who ate more refined grains were more likely to experience anxiety and despair than women who ate fewer healthy grains. Oatmeal, whole wheat bread, corn tortillas, barley, and quinoa are some food that contains whole grains.
Salmon and other cold-water fish are abundant in omega-3 lipids, which are suitable for mental health. Eating a lot of omega-3-rich foods is one of the five most essential diet habits for preventing depression, according to a study published in Nutritional Neuroscience. DHA, a kind of omega-3 found in seafood, has also been associated with a lower risk of sorrow and anxiety in other research. So, at least once a week, do include oysters and mussels in your diet. This diet may also aid in the prevention or hastening of the onset of depression.
People who eat more berries have better mental health than those who don’t, according to a review study published in the journal Nutrients in 2020. According to the survey, berry eaters had better emotions and fewer depressive symptoms. In addition, they exhibit an optimistic outlook in life and are also happier. So go ahead and eat as much of your favorite berry as you like.
Wild blueberries are particularly noteworthy in the realm of berries. Half a cup of wild blueberries has more manganese than a day’s worth. The lesser-known mineral-Manganese appears to be essential for mental health.
Nuts, and Especially Walnuts
According to a study published in the journal Nutrients, people who eat nuts on a regular basis are less likely to be depressed. Walnuts stood out among the other nuts tested in the study. Walnut eaters were much more likely than non-nut eaters and general nut eaters to be depressed. Another advantage of nuts is that they’re high in unsaturated fat, linked to a lower risk of anxiety in persons who consume more of it.
To sum it up.
The science of eating for mental wellness has one drawback: there isn’t a single magic bullet food or nutrient to focus on solely. But there’s another advantage: you don’t have to make any drastic modifications or include a single food in your everyday diet. Instead, consume more plant foods, fruits, and whole grains, focusing on seafood, to boost your mental health.
Also Read: Food Duos That Have Miraculous Health Benefits.