Knowing what foods we should and shouldn’t be eating can be really confusing, especially when it feels like the advice changes regularly. However, evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel. A number of mental health are influenced by dietary factors.
Recent evidence suggests that good nutrition is essential for our mental health and that a number of mental health conditions may be influenced by dietary factors.
Nearly two-thirds of those who do not report daily mental health problems eat fresh fruit or fruit juice every day, compared with less than half of those who do report daily mental health problems.
Improving your diet may help to improve your mood, give you more energy, help you think more clearly.
A nutritious diet isn't just good for the body; it's great for the brain, too.
3 Ways Diet Impacts Your Mental Health
It's crucial for brain development.
It puts the brain into grow mode.
It fills the gut with healthy bacteria.
What should we eat?
Eat fewer high sugar foods and more wholegrain cereals, nuts, beans, lentils, fruit, and vegetables.
Sugary foods are absorbed quickly into the bloodstream. This may cause an initial ‘high’ or surge of energy that soon wears off as the body increases its insulin production, leaving you feeling tired and low.
Wholegrain cereals, pulses, fruit, and vegetables are more filling and, because the sugar in these foods is absorbed more slowly, don’t cause mood swings. These foods are more nutritious as they contain thiamin (B1), a vitamin that has been associated with control of mood, and folate and zinc (supplements of these nutrients have been shown to improve the mood of people with depression in a small number of studies).
Sugary foods are absorbed quickly into the bloodstream. This may cause an initial ‘high’ or surge of energy that soon wears off as the body increases its insulin production, leaving you feeling tired and low.
Wholegrain cereals, pulses, fruit, and vegetables are more filling and, because the sugar in these foods is absorbed more slowly, don’t cause mood swings. These foods are more nutritious as they contain thiamin (B1), a vitamin that has been associated with control of mood, and folate and zinc (supplements of these nutrients have been shown to improve the mood of people with depression in a small number of studies).
B vitamins.
People with low B12 levels have more brain inflammation and higher rates of depression and dementia. Falling short on folate has long been linked to low moods.
Iron.
Too little iron in the blood (iron-deficiency anemia) has been linked to depression.
Omega-3s.
These healthy fatty acids improve thinking and memory and, possibly, mood.
Zinc.
This nutrient helps control the body's response to stress. Low levels can cause depression. A great source is oysters, which pack 500% of your daily need of zinc but have just 10 calories apiece, Ramsey says. Mussels, which are rich in brain-healthy selenium, are also a good choice.
Diet can replace medicine.
There is a synergistic relationship between nutrients in food that cannot be recreated in supplements.
Many nutrients rely on other nutrients to do their job. For instance, the body needs vitamin D to absorb calcium. Without enough vitamin D, calcium is not absorbed. And the amino acid, tryptophan, needs vitamin B6 to convert to the neurotransmitter, serotonin. When we eat a variety of healthy food, the body gets the combinations of nutrients it needs to feed the brain. Our brains use these nutrients to stabilize our moods and give clarity to our thinking.
Many nutrients rely on other nutrients to do their job. For instance, the body needs vitamin D to absorb calcium. Without enough vitamin D, calcium is not absorbed. And the amino acid, tryptophan, needs vitamin B6 to convert to the neurotransmitter, serotonin. When we eat a variety of healthy food, the body gets the combinations of nutrients it needs to feed the brain. Our brains use these nutrients to stabilize our moods and give clarity to our thinking.
Chia seeds
These little powerhouses have an enormous amount of omega 3’s.T he recommended daily amount of omega 3 is 1000-3000 mg.T hey also have calcium, magnesium, and potassium.
Broccoli
Broccoli is high in potassium, folate, and vitamin C. It also has a lot of fiber which acts as a prebiotic. Prebiotics create a friendly environment for probiotic bacteria to flourish in the gut.
Broccoli is high in potassium, folate, and vitamin C. It also has a lot of fiber which acts as a prebiotic. Prebiotics create a friendly environment for probiotic bacteria to flourish in the gut.
Spinach
This dark leafy green is a great source of iron, calcium, magnesium, potassium, and folate.
This dark leafy green is a great source of iron, calcium, magnesium, potassium, and folate.
Eggs
Besides fatty fish like salmon, and some mushrooms, eggs are one of the few food sources of vitamin D. They are high in protein and can also be a source of omega 3’s if they come from pasture raised chickens. Eggs are a good source of vitamin B12.
Besides fatty fish like salmon, and some mushrooms, eggs are one of the few food sources of vitamin D. They are high in protein and can also be a source of omega 3’s if they come from pasture raised chickens. Eggs are a good source of vitamin B12.
Yogurt
This not only improves digestion, it allows the body and brain to better use the nutrients we consume. Recent research suggests a link between good gut health and good mental health. Good bacteria in the gut is essential for good gut health. Different brands of yogurt have different combinations of cultures (bacteria). It is good to switch between different brands to get a variety of bacteria.
Berries
Blueberries, raspberries, strawberries, and blackberries as well as other berries are rich in vitamin C and other powerful antioxidants. They also have important fiber, potassium and digestive enzymes. Berries can be cooked or eaten raw, added to yogurt, cereal, or smoothies
Blueberries, raspberries, strawberries, and blackberries as well as other berries are rich in vitamin C and other powerful antioxidants. They also have important fiber, potassium and digestive enzymes. Berries can be cooked or eaten raw, added to yogurt, cereal, or smoothies
Bananas
“Bananas are mood-enhancing because it affects tryptophan
“Bananas are mood-enhancing because it affects tryptophan
Bananas also get other vitamins and minerals like potassium, vitamin B6 and fibre
Sweet potato
This helps in reducing damage to the brain cells, which can have a negative impact on mental health.
Fatty Fish
This type of fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids. In general, eating fish seems to have positive health benefits. One study found that people who ate baked or boiled fish regularly had the more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory and emotion.
Nuts
Research has shown that eating nuts can improve markers of heart health, and having a healthy heart is linked to having a healthy brain.
Also, another large study found that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who didn't eat nuts.
Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits.
While all nuts are good for your brain, walnuts may have an extra edge, since they also deliver omega-3 fatty acids.
Coffee
Two main components in coffee — caffeine and antioxidants — help your brain.
The caffeine in coffee has a number of positive effects on the brain, including:
· Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy.
· Improved mood: Caffeine may also boost some of your "feel-good" neurotransmitters, such as serotonin.
· Sharpened concentration: One study found that when participants drank one large coffee in the morning or in smaller amounts throughout the day, they were more effective at tasks that required concentration.
Oranges
You can get all the vitamin C you need in a day by eating one medium orange. Doing so is important for brain health, since vitamin C is a key factor in preventing mental decline You can also get excellent amounts of vitamin C from bell peppers, guava, kiwi, tomatoes and strawberries.
Blueberries
Blueberries provide numerous health benefits, including some that are specifically for your brain. Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
Green tea
As is the case with coffee, the caffeine in green tea boosts brain function. In fact, it has been found to improve alertness, performance, memory and focus
Pumpkin seeds:
Pumpkin Seeds contain powerful antioxidants that protect the body and brain from free radical damage. They're also an excellent source of magnesium, iron, zinc and copper.
Dark chocolate :
Dark Chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants. Chocolate is also a legitimate mood booster, according to research. One study found that participants who ate chocolate experienced increased positive feelings, compared to participants who ate crackers.
Turmeric
Turmeric has generated a lot of buzz recently.
This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain.
· May benefit memory: Curcumin may help improve memory in people with Alzheimer's. It may also help clear the amyloid plaques that are a hallmark of this disease.
· Eases depression: It boosts serotonin and dopamine, which both improve mood. One study found curcumin improved depression symptoms just as much as an antidepressant over six weeks.
· Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed.
Eggs
Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline. Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient.6+
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