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Your health is made up of two components – physical and mental health. While focusing on mental health, you always remember to talk to someone when stressed or start exercising to get out of your head. One thing that gets deprioritised is a balanced diet. You must know that how you feel greatly depends on what you eat. Just like celebrating your success is followed by opening a bottle of champagne or your birthday is marked by a cake with delicious frosting and stacked-up pizza boxes, you should eat well in your day-to-day life to maintain a healthy balance between your mind and body.
A good diet is a non-negotiable component for the production of your brain’s happy hormone, serotonin. Note that just because you think eating a tub of ice cream will make you happier doesn’t necessarily imply it's good for your brain, gut, and body. So, if desserts are not going to help you stop feeling anxious, what will? Here’s a list of 5 best foods that you should make a part of your diet to boost your mental health.
Nuts
All nuts, especially walnuts, are abundant in omega-3 fatty acids. It has been proved in a study published in the journal Nutrients in 2018 that people who have a higher intake of nuts are less likely to be depressed.
Nuts are also rich in antioxidants and Vitamin E that can even help with the symptoms of Alzheimer's and Parkinsons' disease. That seems like an easy way to not feel low, right? You can choose from various nuts available, like almonds, cashew nuts, pistachio, walnuts, etc and make them a part of your snacking ritual.
Berries
Blueberries, strawberries, raspberries, blackberries, you name it, all of them are the sources of antioxidants. They protect brain cells, improve cognitive functions, reduce inflammation, and even improve mood. Antioxidants are also linked to improving anxiety, and depression and enhancing the overall mood, thus making them perfect for your mental health. Plus, the berries are low in calories and high in fibre, making them a great choice for physical health as a bonus.
Tomatoes
Tomatoes, the soul of a salad, sandwich and bowl of pasta, are also widely recognised to be beneficial for mental health. They are rich in lycopene, and based on a collaborative study published in the Journal of Nutritional Science in 2019, lycopene benefits the mind in various aspects. It helps increase concentration, and attention, improves memory retention, and also prevents cell damage in the case of Alzheimer’s.
Whole Grains
Whole grains offer more than just physical health benefits—they can also positively impact mental well-being. Rich in complex carbohydrates, whole grains provide a steady release of glucose into the bloodstream, which fuels your brain to maintain a healthy cognitive process. They are also packed with essential vitamins and minerals that play an important part in neurotransmitter synthesis and keep your mood upbeat.
Dark Chocolate
If you have a sweet tooth, this one is for you. While you might be putting off the high-calorie cakes and pancakes aside, you can replace them with dark chocolate that can help boost your mood. Researchers concluded in a study in the Journal of Antioxidants and Redox Signaling in 2011 that dark chocolate is rich in antioxidants called flavonoids that are game changers while uplifting your mood, helping you destress, and empowering brain cells for better cognitive functions. That being said, eat dark chocolate in moderation, and ensure that its cocoa content is higher than 85% for the best results.
