People all across the globe are worried about their mental health. There has been a significant deterioration in one’s mental condition due to increasing stress and a fast-paced lifestyle. As per the World Health Organization, there has been a 13 percent increase in mental health conditions since the last decade. Among all the strategies for protecting one’s mental health, eating the right foods ranks first.
Why Fruits And Vegetables?
Vegetables and Fruits are extremely rich in vitamins and minerals that are beneficial to your health: Vitamins A, C, and E, magnesium, zinc, phosphorus, and folic acid. For example, folic acid may lower homocysteine levels in the blood, which may be a risk factor for coronary heart disease. In addition, raw fruits and veggies best for mental health supply the nutrients your body requires to fight inflammation in your brain, which causes depression.
Walnuts are among the richest plant sources of omega-3 fatty acids, and multiple studies have shown that omega-3 fatty acids improve cognitive function and alleviate symptoms of depression. A recent study published in the European Journal of Psychiatry is particularly intriguing. Why is the vast majority of biological research — from genetic factors to psychopharmacology — focused on neurotransmitters whenever the mammalian brain is roughly 80 percent fat (lipids). There is a wealth of research illustrating the crucial role of lipids in cognitive function? Furthermore, the shift in the Western diet away from these essential omega-3 fatty acids over the last century coincides with a significant increase in psychiatric disorders during that period.
Here are two compelling reasons why mushrooms are beneficial to your mental health. For starters, their chemical composition work against insulin, which enables lower blood sugar levels and balances your mood. They also function similarly to probiotics in that they encourage healthy intestinal bacteria. And, because our gut nerve cells produce 80 to 90 percent of our body’s natural serotonin — that keeps us sane — we can not ignore our intestinal health.
Each day for lunch, try to eat at least six baby tomatoes in the salad because tomatoes contain many folic acids and alpha-lipoic acid, both suitable for fighting depression. According to research published in the Journal of Psychiatry and Neuroscience, many types of research show an increased incidence of folate deficiency in patients with depression. With most study results, about one-third of people with depression were insufficient in folate.
Folic acid can deter an excess of homocysteine from establishing in the body, inhibiting the production of essential neurotransmitters such as dopamine, serotonin, and norepinephrine. Alpha-lipoic acid can also be consumed as a supplement. In addition, it aids the body’s conversion of glucose into energy, thereby stabilizing mood.
- Leafy Greens:
Leafy greens are anti-inflammatory. As per a March 2015 study, severe depression is linked to brain inflammation. Leafy greens are especially beneficial because they are high in vitamins A, C, and K and minerals and phytochemicals. In addition, greens like spinach, kale, and Swiss chard have the strongest immune-boosting and anticancer properties.
If consumed with the other foods, an apple a day could keep the psychiatrist away, at least for a while. Apples, probably the best fruit for mental health, are high in antioxidants, which can aid in the prevention and repair of oxidative damage and inflammation at the molecular level. They are also high in soluble fiber, which helps to keep blood sugar levels stable. Gallops of almond butter on apple slices is a snack that some people have grown to enjoy. People get omega-3 fatty acids as well as fiber.
So these are among the fruits and vegetables that Debongo recommends you frequently eat, as a nutritious, well-balanced diet can aid us to think more clearly and feel more alert. Do let us know what you think!