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The link between lousy nutrition and physical illness is easy to understand, but little is known about the link between daily 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 in your body 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 Protein Packed Food In Your Diet
Protein is an essential part of a healthy diet, but you may not know that protein intake is necessary for mental health.
Amino acids (AA) are building blocks of protein, and amino acids are responsible for many neurotransmitters needed for brain function and mental health.
Protein Foods For Mental Health
- Lean meats
- Fish and seafood
- Dairy products
2. Eat Required Amount Of Carbs
Carbs aren’t always the worst; in fact, 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.
Carbs That Helps To Improve Your Mental Health
- Whole grains
3. Add B vitamins, Folate And Vitamin B12 In Your Diet
Research shows that long-term intake of the B vitamins, folate and vitamin B12 can improve your mood. In addition, since folate and B12 determine the metabolism of a specific carbon (S-adenosylmethionine, or SAM), it is essential for neurological function.
Food Source Of B vitamins, Folate And Vitamin B12
- Liver and kidney.
- Dark green vegetables
Consume Omega-3 On Daily Basis
It has been found that two omega-3 fatty acids primarily found in fish oil, EPA and DHA, can positively affect mood; this may be due to the biosynthesis of EPA into chemicals needed for the brain or that it may affect the nerve signals of EPA and DHA.
Food Source Omega-3
- Fish and other seafood
- Nuts and seeds
- Plant oils