Research shows that two-thirds of people have or experience mental health problems at some point in their lives – with depression a significant factor in developing poor mental health. Still, there are some things in your life that you can control, like your eating lifestyle, eating habits and eating healthy foods.
5 Healthy Foods To Boost Your Mental Health
The link between lousy nutrition and physical illness is easy to understand, but little is known about the link between nutrition and mental health. However, researchers have long understood that there is a connection between our brains and what we eat.
Getting the proper nutrition on your system can go a long way to supporting your mental health, so we’ve put together 5 essential stress-inducing nutrition tips backed by research so you can make every bite count.
1. Add More Protein Foods In Your Diet:
Protein is a vital part of any healthy diet, but you may not know that protein intake is essential for mental health.
Amino acids are the building blocks of proteins, and amino acids are responsible for many neurotransmitters needed for brain function and mental health.
It is essential to get all 9 essential amino acids in your diet, which are protein-rich foods such as fish, meat and other animal products such as eggs and milk.
If you are a vegetarian or reduce the amount of animal products you eat, sources such as legumes, soy, nuts, seeds, complex vegetable protein and tofu are excellent sources. However, some vegetarian sources are low in some amino acids, so it is essential to include various protein sources in your diet.
2. Add Complex Carbs In Your Diet:
Maybe this isn’t the advice you’re asking for, but carbs aren’t always bad. Anyone who has been on a low-carb diet will tell you that carbohydrates can affect mood and behaviour.
This is because carbohydrate intake stimulates the entry of tryptophan into the brain, promoting a sense of well-being.
Carbohydrates with a low glycemic index, such as whole grains and vegetables, have lasting effects on brain chemistry and mood. In contrast, high GI foods such as sweeteners and processed products such as white bread are only offered for temporary relief.
3. Regulate Your Omega-3 Intake:
As for the total cost of health benefits, two omega-3 fatty acids primarily found in fish oil, EPA and DHA, have been found to affect mood positively. It is thought to be caused by the biosynthesis of EPA to chemicals needed by the brain or to affect the neural signals of EPA and DHA.
Get your daily dose of EPA and DHA from oily fish and fish oil supplements. Scientific research shows explicitly that up to 2-3 grams of EPA can trigger mood swings.
4. Add Adequate Amount Of Vitamin-B
Research shows that long-term intake of the B vitamins, folate and vitamin B12 can improve your mood. Folate and B12 are essential for neurological function 2 because they represent the metabolism of a specific carbon.
You can find folate in whole foods such as fruits and vegetables, whole grains, beans, breakfast cereals and fortified cereals and cereals. However, getting high levels of folate from food is not easy.
Additionally, B12 is found in many foods such as animal products, fortified breakfast cereals and fortified soy or rice milk.
5. Add Zinc In Your Diet
It contains many functions such as an essential micro-nutrient, zinc, aids in cell growth and metabolism, and regulates hormonal and immune functions.
Research specifically shows that people with low moods have lower levels of circulating zinc and that oral zinc additionally affects the effectiveness of antidepressant therapy.
Meat, fish, milk, cheese, seeds, cooked dried beans, peas and lentils are excellent sources of zinc and can be simply included in your diet.
If you feel that you may not be getting enough zinc in your diet, zinc supplements are a quick and straightforward way to increase your intake.