Following a balanced diet helps you look and feel good. It’s a no-brainer. Moreover, according to the latest studies, eating well may even help fight depression. A scientific review published in the Lancet Psychiatry journal stresses the role that good nutrition plays in mental health. One of the best ways to improve your food and mental health is through your gut. Keep these notable foods in mind that are best for improving your overall mental health.

1. Fatty Fish

Brains are made up largely of fat and our bodies cannot manufacture essential fatty acids, therefore we have to rely on a diet rich in omega-3s. Foods high in omega-3 fatty include wild cold water fish (salmon, herring, sardines and mackerel), flaxseed and walnuts. By consuming these foods, a reduction in schizophrenia, depression and attention deficit hyperactivity disorder were observed.

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2. Whole Grains

The primary source of energy for the brain is glucose. Simple carbohydrates exacerbate low mood by creating spikes in blood sugar and harm the brain similar. The healthiest source comes from complex carbs which release glucose slowly, helping us feel full longer and providing a steady source of fuel for the brain and body. Complex carbohydrates include whole-wheat products, bulgur, oats, wild rice, barley, beans and soy.

3. Lean Protein

The amino acid tryptophan, a building block of protein, influences mood by producing the neurotransmitter serotonin. Lean sources, including fish, turkey, chicken, eggs and beans, help keep serotonin levels balanced..

food and mental health2

4. Leafy Greens

 Spinach, romaine, kale  and broccoli are high in folic acid. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia.

5. Yogurt with Active Cultures

Yogurt with active cultures, kefir and pickled vegetable. Healthy bacteria have been shown to reduce anxiety and stress hormones. By contrast, eating too many processed foods may compromise the delicate balance of healthy and unhealthy bacteria in the gut.

To conclude…

Findings highlight the potential importance of the relationship between dietary patterns or food and mental health early in the life span. A habitually poor diet (Western processed foods) is independently associated with a greater likelihood of or risk for depression and anxiety.

“If the diet is deficient in some nutrients, it can have many effects on the brain,” a psychiatrist at Massachusetts General Hospital stated. It can be subtle in some people and may result in psychiatric illnesses such as depression, anxiety, and so forth in others.

Certain foods and dietary supplements, such as fish, fruits and vegetables, and vitamins and supplements can have a positive impact on young people’s mental health. Omega-3 fatty acids, in fish and fish oil, are beneficial to neural functioning.

Vitamin D can positively affect mental wellbeing. Multiple studies have linked vitamin D deficiency to cognitive impairment, depression, bipolar disorder, and schizophrenia..

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