Specific foods can improve mental health by delivering nutrients and balancing neurotransmitters. You can include these foods:
Fatty Fish: Salmon, trout, and sardines are high in omega-3 fatty acids, which are good for the brain and reduce depression and anxiety. Fatty fish should be eaten twice a week.
Folate, a mood-regulating B vitamin, is found in spinach, kale, and Swiss chard. Folate deficiency increases depression risk, thus eating lots of leafy greens can boost mental health.
Berries: Antioxidants in blueberries, strawberries, and raspberries protect the brain from oxidative stress and inflammation. Flavonoids boost mood and cognition.
Nuts and Seeds: Healthy fats, protein, and magnesium in nuts and seeds support brain health. Deficit of magnesium is connected to sadness, thus eating magnesium-rich foods like almonds, walnuts, pumpkin seeds, and sunflower seeds can enhance mental health.
Probiotic foods: Yogurt, kefir, kimchi, and sauerkraut contain gut-healthy bacteria. Recent research reveals that gut health and mental health are linked, thus eating probiotics can maintain a healthy microbiome and boost mood.
Dark chocolate contains flavonoids and other substances that boost mood and cognition. Moderate dark chocolate consumption can raise brain serotonin levels, promoting happiness and well-being.
You can improve your mental health and well-being by eating these foods consistently. To enhance brain function and mood management, eat a balanced diet with nutrient-dense meals.
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