Nowadays, the problems of depression and anxiety have increased due to excessive workload and due to a poor lifestyle. However, following a proper lifestyle can lead to a great connection with your mental and physical health both. So, the solution to this problem is to look forward for food options that are helpful for maintaining good mental health. Let’s have a look for those options.
Walnuts: Walnuts have higher proportion of omega-3 fatty acids which are simply essential to health, well-being and brain health. Omega-3 fats help to develop the outer- lining of cells, providing them the ease of communication with each other. Without enough of healthy fats in your diet, leads to feeling of anxiety, stress, fatigue and mood swings. Eat walnuts as topping in food preparations or walnut smoothie for a healthy mental well-being.
Chia seeds: Chia seeds are also rich in omega 3 fatty acids which fight against depression and mood swings. With improved mental health, handful of chia seeds can provide you various health benefits, such as improved digestion, maintains heart health and boost immunity. Easy to cook food recipes for chia seeds are raspberry chia seeds jam, chia buckwheat pizza, and vegan, peach and oats smoothie.
Salmon fish: Salmon fish has polyunsaturated fatty acids and various nutrients that are connected to lower risk of affective disorders, such as depression, cognitive health and dementia. With this, these healthy fats are also linked to reduced cholesterol levels, lower blood pressure and improved heart health. Honey garlic salmon and grilled salmon are easy to cook recipes to include salmon fish in your diet.
Broccoli: Broccoli is the main source of vitamin C, vitamin B complex and calcium. Broccoli sprouts have anti-inflammatory effects which have proved powerful in alleviating the symptoms of depression and anxiety. Eat broccoli as salad is the easiest option to include broccoli in your diet.
Spinach: Spinach is rich in various vitamins andminerals such as vitamin B complex which help to boost memory health, amino acids which synthesize the neurochemicals that drive motivation and enhances focus and folate prevents inflammation that are harmful to brain function. A prominent vegetable in a balanced diet is the easiest option for the inclusion of spinach.
Eggs: To work efficiently, our brain depend upon nutrients and studies have shown that Omega-3, amino acids, B vitamins, Vitamin D, and minerals like zinc, magnesium and iron help create strong mental health and eggs are the key for all these nutrients. Include eggs in your breakfast for good results.Some delicious and nutritious recipes that include eggs are fluffy scrambled eggs, egg roast biryani and egg bhurji.
Whole grains: Whole grains are naturally abundant in an amino acid called tryptophan, which your body requires to produce serotonin and melatonin. Serotonin is known as the “feel-good hormone” that improves mood and relaxes brain and body, while melatonin helps to maintain steady sleep cycles. Thus, whole grains promote healthy sleeping patterns that are very important to mental well-being and health. Chapatti and pulao preparations are the most common and easy options for whole grains.
Curd: Curd is rich in lactobacillus, a probiotic bacteria may help alleviate symptoms of depression and anxiety. A study conducted on mice have discovered that how lactobacillus bacteria can affect mood and provide a direct relation between gut microbiome and mental health. So, must incorporate curd as raita or smoothie in your diet.
Olive oil: Olive oil is also linked with enhanced brain function. Olive oil is the liquid gold as it helps boost cognition and memory in general. Olive oil also shows anti-inflammatory effects and it is loaded with polyphenols and other antioxidants that can help reduce oxidative stress and boosts memory. Use this oil while making most of your food preparations; it will help to improve your mental health.
Flax seeds: Flax seeds are essential source of omega-3 fats in the form of alpha-linolenic acid, the basic building block to other omega-3s, eicosapentaenoic acid and docosahexaenoic acid. With this, they are loaded with fibre, magnesium and vitamin B complex that are essential for good mental health. Add a teaspoon of flax seeds while preparing any dough, jam and smoothie. It is the most convenient way to include flax seeds in the diet.
Incorporate these foods in your daily diet to improve your mental health and share your knowledge with your loved ones to get most out of it. Happy healthy foods!