It is no coincidence that eating certain comfort foods always helps us to elevate our moods and cope with stress better. Although we believe that these mood-elevating foods mostly belong to the unhealthy end of the spectrum, it is because most of us turn to chocolates for comfort rather than chia seeds. According to several studies, there are certain foods that not only give us the necessary nutrients but also help to boost mental health. Unlike the temporary effects of popular comfort food, these healthy foods have long-lasting effects and help to fight mental health-related disorders such as depression.
Packed with B vitamins, whole grains are essential for brain health. The B vitamins help to turn the glucose into energy, produce neurotransmitters, and convert the amino acid tryptophan into serotonin. Although whole grain-based foods are healthy, you need to be careful while buying them. To get the optimum benefits, read the food label carefully and ensure that the product has minimum one gram of dietary fiber for every five grams of carbohydrate. Always opt for grains in their whole form; these can include amaranth, bulgur, wild rice, millet, steel-cut oatmeal, brown rice, and quinoa.
You can confidently turn to leafy greens to boost your mental health and fight depression. A folate deficiency is often considered a high-risk factor for depression. Various studies have observed that this messes up the metabolism of critical neurotransmitters crucial for balancing moods. Foods like kale and spinach are loaded with folate as well as Vitamin C and beta-carotene. So, for the most optimal brain health, you can add a single daily serving or 5-7 weekly servings of leafy greens to the diet. Avoid taking folic acid supplements as replacements for leafy vegetables, unless a healthcare provider prescribes it.
Studies suggest that bacteria in the gut play a crucial role in mental health and related disorders such as depression. Furthermore, these studies have found that the risk of depression is significantly lowered with more healthy bacteria in the diet. You can easily increase the number of healthy gut bacteria by adding probiotic-based foods to your diet. One of the best-known rich sources of probiotics is yogurt. It not only helps to prevent gastrointestinal disease but also helps to boost mental health. Other probiotic-rich foods that you can eat include pickled vegetables, tempeh, miso, Korean kimchi, kefir, sauerkraut, and buttermilk.
Your body produces vitamin D when your skin is exposed to the sun. The early morning sunlight is best for this purpose as the rays get more harmful as it nears noon. Late noon or afternoon sun exposure may lead to sunburns and other side effects. Multiple studies over the years have suggested that vitamin D boosts serotonin levels in the brain. Serotonin is one of the essential neurotransmitters that affect our mood. A deficiency in the production of serotonin has been linked to mood disorder, depression, other mental health-related disorders. If you work indoors or live in an area with less natural sunlight, you can eat vitamin D-enriched foods such as canned salmon, egg yolks, and cheese. Foods such as milk, orange juice, and soymilk are often fortified with vitamin D.
Did you know that the presence or absence of lean proteins in the diet has an impact on our mental health? It is a misconception that proteins are essential for only maintaining muscles. Lean protein sources such as eggs, poultry, fish, and low-fat dairy can boost mental health as well as help fight depression. If you prefer plant-based protein sources, you can go for fortified grain products and beans to increase your protein intake.
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