Eat These Foods To Support Your Mental Health!
We often want to eat healthy in order to support our physical health. But our physical health shouldn’t be all that we’re thinking of when it comes to planning out our diet.
What we put into our bodies has an effect on the chemistry of our brain and therefore affects our mental health.
It really is important to eat a balanced diet and to make sure your brain is getting the proper nutrients.
I’ll be the first to admit that I have not always eaten the healthiest.
But since I’ve started eating a more balanced diet with foods that are good for my brain, I’ve noticed a huge difference in my mental health!
Eating healthy is important for your mental health because of the connection that is shared between your brain and your gut.
When you eat healthily, your brain is more balanced and able to function at its best.
A doctor at Sutter Medical Foundation, Dr. Maxine Barish-Wreden, noted that symptoms of depression could be improved by 40-60% in individuals who eat a healthy diet (sutterhealth.org). That is a huge improvement!
If you struggle with anxiety and/or depression, take a look at your diet.
If you aren’t eating the best foods, consider adding some brain-healthy foods that will support your mentality and help you get back on the right track.
Foods That Support a Healthy Mind
Probably not surprising, many foods that support your physical health also support your mental health.
That means when you eat these foods, you’re benefiting both your body and mind. It’s kinda like killing two birds with one stone.
In general, we want to eat foods with lots of vitamins and minerals, but there are some foods that are particularly good for supporting your mental health and brain function.
Here are a few great foods that support your mental health to add to your diet today.
1. Fruits
Start eating more fruit! Fruits have so many wonderful vitamins and nutrients that our brain craves, and they’re super delicious!
If you’re looking for an easy start to eating more foods that support your mental health, this is the spot for you!
Strive for at least two servings of fruit each day, and don’t be afraid to mix it up a little!
Eating a variety of fruits can be especially good for your mentality because it will provide a wider range of nutrients to your gut, which keeps your brain happy.
No fruit is a bad fruit, but there are some fruits that tend to provide more of the necessary nutrients than others.
Try starting out with berries, apples, bananas, kiwi, and citrus fruits like oranges and grapefruit.
2. Vegetables
You already know this, but eating your veggies is super important! Like fruits, they are also rich in vitamins and minerals that are essential to the health of your brain.
Uncooked veggies provide the largest amount of nutrients and will make the biggest impact on your diet.
If you’re looking to add only one veggie to your diet after reading this, it should be spinach or another dark, leafy green.
That’s because greens like spinach are so rich in nutrients and provide folate, which can ward off that depression and also help you sleep better.
Other great veggies to get started with are carrots, cucumbers, and romaine lettuce. Try eating at least three servings of vegetables each day to get the most benefits for your brain!
3. Salmon
Omega-3 fatty acids are super important for brain function and supporting a healthy mentality.
They aid in the production of essential brain chemicals like serotonin and dopamine, both of which support a healthy mind.
According to Psychology Today, higher consumption of Omega-3 fatty acids reduces symptoms of depression, ADHD, and even schizophrenia! (psychologytoday.com)
That is why you should eat more salmon! Salmon and other cold-water fish like tuna and sardines are high in omega-3 fatty acids.
Add at least two servings of salmon into your weekly diet to get the best benefits. If you are vegetarian or do not like salmon, seaweed is another good source of omega-3 fatty acids!
4. Oatmeal
Another tasty and hearty way to get your brain the nutrients it needs is by eating more oatmeal.
Oatmeal and other whole grains have carbohydrates that supply your brain with sustained energy and help to stabilize your mood.
Try starting your day with a bowl of oatmeal and mix in a handful of berries or a sliced banana. Your brain will thank you and you’ll be supporting your mental health before you even start your day!
If you aren’t a fan of oatmeal, you can find a healthy source of carbohydrates in rice and whole-wheat products.
Be sure to go for minimally processed foods for best results. Processed foods are disruptive to your gut health and tend to have a negative effect on your mental health.
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By eating healthier, you can support and even improve your mental health!
Add more fruits and veggies to your daily diet. Eat more salmon and have oatmeal for breakfast regularly. Getting these foods into your body can make a big difference in your mental health!
Remember, a healthy gut contributes to a healthy mind. Take action today and make a commitment to eat more foods that support your mentality!
What are your favorite foods for supporting your mental health?
For more information on eating to support your mental fitness, check out how to practice mindful eating.
