Good mental health is associated with psychological and emotional well-being. Mental disorders like depression, ADHD, schizophrenia, and anxiety can affect anyone. Usually, medications are prescribed to people suffering from these conditions. These can be temporary solutions that may not address the root cause of the problems.
Your diet and lifestyle can play an important role in your mental health and overall health. Foods rich in omega-3 fatty acids, zinc, folate, complex carbohydrates, and antioxidants can be effective in the treatment and prevention of mental disorders.
Foods That Can Improve Your Mental Health
Here are some foods you must include in your diet to improve your mental health and brain function:
1. Leafy Greens
Folate deficiency is high in people with psychiatric disorders, including depression and dementia.1 2 Low in calories and fat, leafy greens like chard, kale, lettuce, broccoli, and spinach, are a great source of iron, calcium, potassium, omega-3, and folate.
Omega-3 fatty acids and folate in leafy greens can be effective in the treatment of mental disorders like major depression, postpartum depression, bipolar disorder, and schizophrenia.3
2. Yogurt
Probiotic yogurt has positive effects on mental health.4 The bacteria in yogurt can alter the brain function positively.5
Including yogurt in your diet can show improvements in mental health, mental capabilities, and also manage depression and anxiety.
3. Salmon
Salmon is rich in omega-3 fatty acids that are responsible for the production of neurotransmitters linked to your moods like dopamine and serotonin.This helps to regulate your mood.
Omega-3 is also present in chia seeds and provides the mental health benefits in the treatment and prevention of psychiatric disorders like schizophrenia, ADHD, and depression. They also help to ward off memory loss.6
4. Oysters
Oysters are a great source of zinc that has antidepressant effects. Low levels of zinc are associated with depression, as zinc is responsible for the normal functioning of the brain. Studies have found that zinc deficiency is common in several psychiatric disorders.7
Furthermore, oysters also contain omega-3 fatty acids, vitamin B12, and iron, which improve the functioning of the brain and helps to stabilize mood.
5. Berries
As good sources of antioxidants, blueberries, raspberries, strawberries, and blackberries can have a positive effect on your mood and lower the depression score.8
Greater long-term intake of berries is associated with slower rates of cognitive decline in older women.9 Berries can also benefit heart health, diabetes, and weight loss.
6. Whole Grains
Whole grains are naturally rich in an amino acid called tryptophan, which your body needs to produce serotonin, the “feel-good” hormone that acts as a mood stabilizer. Van der Does, AJ Willem. Tryptophan depletion is seen in people with anxiety and depression.10
By regulating and maintaining the blood sugar levels, complex carbohydrates in whole grains can keep your mood elevated for longer. Like whole grains, other sources of complex carbohydrates include barley, beans, and soy.
7. Tomatoes
Tomatoes are rich in potassium that benefits the nervous system by supporting the transmission of nerve signals. The antioxidant lycopene present in tomatoes may also protect mental health by reducing oxidative stress or damage to the brain cells.
A study found that including tomatoes in your diet can reduce or prevent the occurrence of depressive symptoms.11
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