WELLNESS

TOP 5 FOOD TO IMPROVE YOUR MENTAL HEALTH

Apparently, you are truly what you eat. Food for the mood might seem mythical but science says otherwise.

29.06.2022
BY WILHEMINA BOWEN
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The food we consume has a powerful impact on our mental health. The nutrients in foods can help control the chemicals in the body that regulate our emotions. Researchers have explored how food affects your mood and zeroed in on specific foods you should eat every day to improve your mental health. 

Here are the top 5 foods recommended for your mood.

Broccoli
Scientists have found that low folic acid is associated with depression. As folate is found to be an important food for mental health, broccoli is highly recommended. Studies also suggest that low levels of selenium might contribute to depression, anxiety, and fatigue.

Broccoli is high in folate and selenium, as well as fiber and vitamin C. A recent study also suggests that broccoli sprouts are especially effective in creating a healthy environment for gut microbes because they contain powerful antioxidants.

Gut health is important for mental health (https://thesmedia.id/posts/gut-brain-axis-legit-or-loopy-), because the gut helps control our production of serotonin. Packed with fiber and antioxidants, broccoli is believed to be able to alleviate symptoms of depression.

Yogurt
When we talk about gut health, we need to talk about yogurt. Yogurt is a cultured food that contains billions of probiotic bacteria, which makes it an excellent food for mental as well as physical health.

Probiotics help break down nutrients so the body can absorb them better. As a result, the body and brain are able to more easily access the nutrients in our food. Researchers also found that people with healthy and diverse gut microbes are less likely to suffer from anxiety and depression.

A healthy gut can reduce social anxiety and lower our reactions to stress. In addition, yogurt is an excellent source of vitamin D that affects our levels of serotonin. However, nutritionists recommend switching between different brands of yogurt in order to get a variety of bacteria.

Dark Leafy Greens
Dark leafy greens like spinach, mustard green, or bok choy, contain a wealth of nutrients, including Iron, Calcium, Magnesium, Potassium, Folate, and Omega-3 fatty acids.

All these good kinds of stuff have been proven to support mental health and brain health. Furthermore, studies show that deficiencies in folate may contribute to depression, fatigue, and insomnia. So, it’s important to get lots of leafy greens, among other foods you should eat every day, in order to maintain healthy folate levels. 

Avocados
Slap some gula aren to your alpukat mentega, folks, because avocados are sources of healthy fats, which help the brain function well. As a matter of fact, three-fourths of the calories of an avocado come from the fat that is mostly “good” fat, or monounsaturated fat, in the form of oleic acid. 

Moreover, avocados also contain tryptophan, an amino acid that has a powerful impact on mood and mental health. It helps to balance hormones and aids in serotonin production.  In addition, avocados contain folate, as well as vitamin B6. This particular B vitamin further supports tryptophan production. 

Mushrooms 
Not the kind of "mood-boosting" shrooms some of you might have in mind. Mushrooms turn out to be a mental health superfood because they help to balance our blood sugar levels and positively impact our mood.

When blood sugar is unbalanced, we experience a repeated series of highs and lows. Consequently, this creates unnecessary stress on the body and on our emotions.

Mushrooms also promote healthy gut bacteria. And about 95 percent of our serotonin is produced in the gastrointestinal tract, a healthy gut supports healthy production of the hormones that control mood.

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