How we eat can affect our mental health in many ways, some of which might not be obvious. Some foods may help us deal with depression or anxiety, while others may worsen things. Read on to learn more about how your diet can affect your mental health and how you can best choose what to eat based on your personal needs.
1. Omega-3
According to some studies, people who consume diets rich in omega-3 fatty acids are less likely to suffer from depression, schizophrenia, and other mental health disorders. Omega-3s are present in fish like salmon and tuna and in nuts and seeds. So if you’re looking to boost your mood, include these foods in your diet.
Omega-3 will help your body produce hormones that keep your mood stable, so it’s important to get enough of this nutrient. Eating a balanced diet can help one achieve the right amount of omega-3s. Meanwhile, if you want to gift someone with a package of omega-3 supplements, you can consider wrapping it with custom tissue paper. Also, Wrap up an assortment of items such as fruit, whole-grain cereal bars, trail mix, and more in a colorful wrap with a personalized message inside.
2. Vitamin B12 + Other Vitamin Bs
B vitamins are essential to the nervous system function; human bodies don’t store them, so you need to ensure you’re getting enough through your diet. You can get vitamin B12 from animal products, so vegetarians and vegans may be at risk for deficiency. Low levels of B12 may cause depression, anxiety, and other mood disorders.
Vitamin B6 can also contribute to feelings of depression or stress because it’s involved in serotonin production. Most people get enough vitamin B6 from their diets, but some people may not eat a wide variety of foods like whole grains, bananas, potatoes, tomatoes, eggs, and beans that contain this nutrient. If this sounds like you, consider taking a vitamin supplement with B-complex vitamins and adding more vegetables to your diet.
3. Healthy Fats
Fats are an important part of a healthy diet, but they’re also key to maintaining your overall health. Fats are an important source of fuel when you’re exercising and need energy, but they’re also important components of cell membranes and hormones. Besides providing energy, fats help keep your brain functioning at its best by ensuring nerve impulses get through as efficiently as possible.
4. Lean Protein
Amino acids are the building blocks of protein, and they play an essential role in many bodily functions. In the brain, amino acids help create neurotransmitters like serotonin and dopamine, which regulate mood. So, eating protein-rich foods can help boost your mood and improve your mental health.
Protein helps build muscle mass while supplying energy. And yes, protein is important for building our brains too! It helps improve mental performance in healthy adults and even infants when consumed during infancy or toddlerhood.
5. Fruits and Vegetables
Incorporating more fruits and vegetables into your diet helps lower levels of depression and anxiety. Also, eating foods high in fiber and omega-3 fatty acids can help with better sleep quality, which helps keep you refreshed and calm throughout the day. Fruits and vegetables are low in calories and high in vitamins and minerals, which will help your body function optimally. They also contain high amounts of antioxidants that may help reduce stress levels.
6. Whole Grains
Whole grains are a great way to get the vitamins and minerals your body needs to stay healthy and maintain mental health. Whole grains contain fiber, which helps you feel full longer after eating them. They also contain B vitamins, which help your body produce serotonin, a chemical that helps regulate mood.
Sometimes people think of whole grains as too starchy, but many types of whole grains are low in starch, including brown rice, quinoa, barley, and steel-cut oats. These can be eaten plain or with fruit, milk, or yogurt. Whole grains can be part of a balanced diet
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