Good dietary habits can help us protect our mental health from anxiety and depression. For improved mental well-being, it is recommended to eat fish, vegetables, lean meat, whole grains, nuts, sunflowers, and other seeds, whereas it is important to refrain from consuming trans fats (understood as partially hydrogenated oils) as they have a direct link to depressive tendencies. Healthy fats can be sourced from avocados, nuts, and olives instead.
1. Salmon
It is not uncommon for one’s body and mind to feel detached at times, which could often be a result of poor dietary choices. It is full of omega-3 fatty acids, which relieve feelings of distress or depression as well as inflammation. Salmon is also an excellent source of the amino acid tryptophan, which assists serotonin levels—known to elevate mood. Like many people, American/Caucasian wild-caught salmon is often deficient in vitamin B12, and this vitamin can also reduce the level of anxiety and depressive qualities in people. Other contributors to B12 are breakfast cereal, milk, and egg yolk.
2. Asparagus
Folate, or folic acid, can be found in abundance in asparagus and is packed with other anti-inflammatory compounds and fiber. Besides, asparagus functions as a natural diuretic that can assist your body in eliminating excess sodium that could otherwise increase the risk of cardiovascular illnesses or hypertension. Asparagus is also one of the primary plant-based sources of tryptophan, which produces serotonin. Try consumption of asparagus since it can increase levels of tryptophan and folate intake—two nutrients essential to pregnant women who hope to reduce the risk of neural tube defects in their unborn babies.
3. Avocados
Often overlooked, avocados should never be categorically ignored given the plethora of advantages they offer despite not technically being fruits. The first of these is the reduction of the likelihood of developing depression, as avocados are abundant in fatty acids that are beneficial to nervous system health. Unfortunately, fruits do contain high amounts of homocysteine; therefore, B vitamins must be included to stop this substance from blocking the formation of serotonin and dopamine, whose roles are mood regulation. Adding some bits and pieces of it into sandwiches, salads, or any other dish would only improve the overall health of the person.
4. Dark Chocolate
Magnesium, zinc, and healthy fats are all present in dark chocolate, which enables our cognitive functions. Moreover, dark chocolate also promotes the production of serotonin, which studies have found to be effective against depression. It cannot be denied that everything has its benefits and downsides. Milk chocolate comes across as more flavorful and pleasing but has more calories and fat and fewer flavonoids. Two squares may be beneficial in elevating one’s mood but should otherwise be eaten in moderation. If you are looking for easy ways to make some healthy decisions, consider changing salt out for turmeric in foods to help enhance flavor and stimulate your brain. Tumeric is rich in tryptophan—the building block of serotonin—as well as vitamin B6, enabling it to be a good ingredient for almost any dish, including soups, stews, and smoothies.
5. Spinach
Now focusing on leafy greens, which include spinach, kale, and Swiss chard, all of these greens are rich with some economically vital mental health nutrients like folate—a unique B vitamin that is key in producing serotonin—and lastly, magnesium, which can aid in managing anxiety as well as promote relaxation. Vegetables of this leaf type are rich in vitamins C and E, 2 important antioxidants that help shield against oxidative stress. Also, they provide iron essential for the proper activities of the brain. Bananas are one of the best forms of “mood foods” and are said to take around two hours to increase both the energy and the overall mood of the body. In addition to being high in dietary fiber, potassium, and vitamin B6, bananas contain tryptophan, which raises serotonin levels and boosts mood.
6. Nuts
Nuts offer vital proteins for the production of neurotransmitters that are responsible for improving mood in the brain. Nuts supply magnesium as well, which enhances sleep and relaxation, and omega-3 fatty acids, which relieve inflammation and discomfort and also improve moods. These stories allow one to conclude that depression decreases in those individuals who use it daily. This was clarified in a recent study that explained that subjects on a Mediterranean diet together with olive oil and nuts performed better cognitively than others in the control group, probably due to less inflammation and oxidative stress. Satisfying national cravings between meals with walnuts, almonds, or pistachios will not only be enjoyable but will elevate mood.
7. Eggs
While indulging in fast food or chocolate can appease the cravings in the short run, sticking to high-GI foods for a long time has proven to be damaging to mental well-being. For stable moods and a sense of happiness over the long term, look for foods that nourish the body, such as nuts, fish, whole grains, vegetables, and omega-3 fats. Tryptophan, which is an amino acid necessary for the formation of serotonin and is known as the happy hormone, is found in great quantity in eggs. Choline, which is also present in eggs, is essential for the construction of cell membranes and neurotransmitters that control one’s mood; the lack of this nutrient leads to a quick onset of fatigue, anxiety, and depression. If you want to reap the modulating potential of this protein, simply add eggs to your diet.
8. Yogurt
As people educate themselves on mental health, there is an increased trend towards consuming better food as a way of improving their overall wellness. These include food that is not only packed with primary nutrients but also essential for mood and cognitive function. Carbohydrates are not only energy-giving foods, but they also stimulate the production of certain neurotransmitters that create a sense of joy in individuals. Processed carbs should be avoided; oatmeal, quinoa, and barley provide the best results for enhancing people’s moods. Greek yogurt is rich in proteins, calcium, and Vitamin B12, as well as probiotics that regulate the gut; therefore, these help in muscle recovery and will also help in improving one’s mood. Selenium, on the other hand, has been shown to lower depression and anxiety and can easily be incorporated into smoothies.