7 Foods For Better Mental Health

7 Foods For Better Mental Health

Better mental and physical health can be achieved with better food – you are what you eat after all. So, here are seven things to eat more of to feel better.

  1. Dark Leafy Greens- Nutrient-Dense Inflammation Fighters

If you have to choose the most healthy food out of them all, dark-leafy greens would be the item of food that is the most nutrient-dense available to eat. Kale, swiss chard and spinach from the first part of G-BOMBS which stands for (greens, beans, onions, mushrooms, berries and seeds), where Joel Fuhrman MD, gives information about in the book known as The End of Dieting. These foods offer most powerful anticancer and immune-boosting effects.

He states that these food types help to prevent cancerous transformation of the normal cells and help the body to stay armed as well as prepared to attack any cancerous or precancerous cells that could arise. Leafy greens also fight against every inflammation type. In a study that was published in JAMA Psychiatry in March 2015, severe depression is linked to brain inflammation. The leafy green happen to be particularly important as they contain a variety of vitamins A, C, E and K, phytochemicals and minerals.

  1. Walnuts- Contains Mood-Boosting Omega-3 Fatty Acids

Walnuts happen to be a rich plant source for omega-3 fatty acids, and many studies have gone onto demonstrate how the omega-3 fatty acids reduce symptoms of depression and support the brain functions. In the British Journal of Psychiatry, a study was published which was very interesting. Lead authors asked a question as to why there is such a vast section of the biological research from psychopharmacology to genetics concentrated on the neurotransmitters, when mammalian brains are made up of 80% fat or lipids, and the research that is growing that demonstrates critical roles of these lipids for brain functioning?  In addition, the shifts in the Western diets that have moved away from omega-3 fatty acids over the last hundred years parallels a significant rise in the psychiatric disorders over this time.

  1. Avocado- The Oleic Acid That Offers You With Brainpower

I make sure I eat one avocado a day in a salad for my lunch. The avocado is regarded as one of the power foods as it contains the healthy fats that the brain will need in order to operate smoothly. About three-fourths of calories in avocados are derived from fat which is mainly monounsaturated fat, which is in a form known as oleic acid. The average size avocado contains around 4gms of protein, which is higher than any other fruit. It also contains vitamin K, along with vitamin B types: B5, B6 and B9, vitamin C as well as vitamin E12. They are also higher in dietary fiber and lower in sugar, containing around 11 grams of each.

  1. Berries- Filled With Cell-Repairing Antioxidants

Strawberries, blackberries, raspberries and blueberries are a food type with the highest antioxidants available. I always try and include a variety with my breakfast each morning. In the Journal of Nutritional and Environmental Medicine a study was published that involved patients that were treated over a period of 2 years with placebos or antioxidants. After the 2 years period, the participants treated with antioxidants showed a depression score that was significantly lower. Antioxidants are similar to DNA repairmen. They fix the cells and stop from them from contracting illnesses and cancer.

  1. Mushrooms- A Great Tool To Lower Blood Sugar

Here are a few good reasons as to why mushrooms are great for mental health. The chemical properties in mushrooms oppose insulin, which in turn lowers the blood sugar levels as well as making you feel more stable mentally. They are also similar to probiotics as they promote healthy bacteria in the gut. Due to the nerve-cells in our guts that manufacture 80 to 90% of the body%u2019s serotonin, this is a critical neurotransmitter that can keep us sane. It is important to pay close attention to intestinal health.

  1. Onion- Filled With Cancer-Fighting Allium

You might not find this food item on many of the lists about mood foods but is was included in Dr. Fuhrmans G-BOMBS, as the onions are the all-allium vegetables, which includes leeks, garlic, spring onions, shallots and chives, which are all linked to decreasing the risks for a number of different cancers.

Eating garlic and onions on a frequent basis is linked to reducing risks associate with cancer in the digestive-tract. These are the vegetable types that contain a high concentration of flavonoid, anti-inflammatory antioxidants which contribute to the anticancer properties that they offer. When considering the relationship that occurs between the brain and the digestive-tract, it makes sense why foods are able to prevent cancer in the gut as well as benefit your overall mood.

  1. Tomatoes: Filled With Depression Fighters

I eat around 6 sometimes more baby tomatoes in a salad every day because the tomatoes contain loads of alpha-lipoic acid and folic acid which are both great for fighting off depression. In the Journal of Psychiatry and Neuroscience, research was published that show elevated incidences of a folate deficiency in the patients suffering from depression. In the majority of these studies around one-third of patients with depressions showed a deficiency in folate.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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7 Foods For Better Mental Health
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