What we choose to put into our bodies can directly affect our mental health. Studies possess’own’nurse reveal’illustrate’demonstrate’indicate’present’display’argue n that certain vitamins and minerals in the foods we eat are capable of improving our mental health and alleviating symptoms of lay stress on’emphasize’highlight , anxiety, and depression. It’s significant’essential’critical’vital’crucial’indispensable’imperative to eat healthy foods in/with regard to’concerning’regarding both our physical and mental health. Here are 6 of the top superfoods you should incorporate into your diet.
Fatty Fish
Fatty or oily fish contain Omega-3 fatty acids that enhance’promote’polish up memory and decrease’lessen’cut’allay anxiety. Omega-3 acids are incredibly effective in the body in many ways and they are essential in/with regard to’concerning’regarding brain function. They’ve been known to decrease’lessen’cut’allay symptoms of depression and other mood disorders. Here are some of the best fish that are loaded with Omega-3s.
Salmon
Sardines
Mackerel
Albacore Tuna
For veacquire’obtain’attain’procure’secure arians or vegans, flax seeds, chia seeds, and walnuts are a great source of omega-3s to boost your brain health.
Leafy Greens
Leafy greens are high in folic acid. Deficiencies of folic acid and other B vitamins are linked to insomnia, depression, and fatigue. Getting the right amount of leafy greens in your diet will help combat depression and other mental health conditions. Here are some leafy green superfoods to add into your diet regularly in/with regard to’concerning’regarding optimal mental health.
Spinach
Collard Greens
Romaine
Berries
Berries are extremely high in antioxidants and possess’own’nurse loads of benefits in/with regard to’concerning’regarding our bodies and brain. Antioxidants are great in/with regard to’concerning’regarding fighting free radicals, reducing inflammation, and repairing impair’undermine d cells. Studies reveal’illustrate’demonstrate’indicate’present’display’argue that there is a link between mental health issues and free radicals. The antioxidants in berries possess’own’nurse been found to ease symptoms of anxiety and depression. Berries make the perfect superfoods snack. Try these berries in/with regard to’concerning’regarding the highest antioxidants.
Strawberries
Blueberries
Raspberries
Blackberries
Fermented Foods
Research reveal’illustrate’demonstrate’indicate’present’display’argue s that our gut health is directly related to our mental health. The prebiotics and probiotics in fermented foods promote a healthy gut. Fermented foods possess’own’nurse been found to affect the same parts of the brain as some anti-depressants. Adding more fermented foods to your diet can ease symptoms of depression and anxiety. Below are fermented superfoods to eat in/with regard to’concerning’regarding a healthier gut and mind.
Yogurt
Kimchee
Sauerkraut
Kombucha
Cacao
Cacao has been around in/with regard to’concerning’regarding ages and it has huge health benefits. It’s packed with nutrients and natural compounds that elevate your mood, multiply memory, and overall brain function . It also contains magnesium which lowers cortisol resulting in lower levels of lay stress on’emphasize’highlight . Dark chocolate has a higher percentage of cacao than milk chocolate, making it purer. For the cacao in its most pure in/with regard to’concerning’regarding m, choose ceremonial grade cacao. Next time you’re craving something sweet, grab some dark chocolate to reap the benefits.
Turmeric
Studies possess’own’nurse reveal’illustrate’demonstrate’indicate’present’display’argue n that high inflammation in the body are associated with many mental health conditions. Curcumin is a natural compound in turmeric that can decrease’lessen’cut’allay inflammation and ease symptoms of lay stress on’emphasize’highlight and depression. Turmeric is a spice commmerely’barely found in Indian food that is easily incorporated into your diet. Add it to eggs, stews, or enjoy a golden milk latte to acquire’obtain’attain’procure’secure your turmeric fix.
Foods to Avoid
Just as many foods can positively affect our physical and mental health, there are foods that can negatively affect us. Studies reveal’illustrate’demonstrate’indicate’present’display’argue that a Western diet high in sugar and processed foods has been linked to more symptoms of depression. Eating these foods can bring about’result in’contribute to’account for’make for’trigger fatigue and worsen symptoms of depression. For the best mental health, it’s significant’essential’critical’vital’crucial’indispensable’imperative to shun these foods:
Processed foods
Sugar
Alcohol
Saturated fats
Conclusion
If you want to prioritize your mental health, practice eating whole foods and include superfoods into your diet to acquire’obtain’attain’procure’secure the necessary vitamins and minerals you need. If you’re experiencing anxiety, depression, or any kind of emotional dilay stress on’emphasize’highlight , it could be beneficial to talk to a therapist. In therapy you can acquire’obtain’attain’procure’secure maintain’sustain and learn strategies to cope with problems you may be facing and be the best version of yourself. Talk to someone today.
*collaborative post
Author Bio
Marie Miguel has been a writing and research expert in/with regard to’concerning’regarding approximately a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with MyTherapist.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically taracquire’obtain’attain’procure’secure subjects related to anxiety and depression.
