What is mental health?
Our mental health includes emotions, behaviors, and social interactions. It impacts our ways of thinking, feeling, and acting. It also helps us to deal with stress, connect with others, and make healthy choices. Mental health matters at all stages of life, from childhood to adolescence and adulthood.
Why is mental health important?
Mental health is important as physical health. For instance, depression increases the risk of many types of physical health problems, especially long-term problems such as heart disease, strokes, and diabetes. At the same time, the presence of chronic diseases may increase the risk of mental illness.
The Top 10 Foods That Boost Mental Health
According to the World Health Organization, 1 in 4 people will be affected by mental health problems at some point in their lives. The same source claims that 7% of the global disease burden is directly attributable to mental health problems, which ranks them among the leading causes of disability worldwide.
The good news is that there are plenty of ways to boost your mental health through what you eat, and even lifestyle choices such as regular exercise and getting enough sleep can help improve your outlook on life! Here are the top 10 foods that boost your mental health.
1- Dark chocolate
Dark chocolate is known to be one of the best foods among the top 10 best foods for mental health. Flavonoids present in it heal neuro-inflammatory disease and also improve blood flow, which makes your brain healthy. Similarly, the caffeine in it helps restore your mood. Dark chocolate also serves as an excellent source of magnesium. A diet with an adequate level of magnesium can reduce depression and anxiety. Chocolate is also high in tryptophan, which the body uses to transform into mood-improving neurotransmitters such as serotonin in the brain. So this pleasure-giving item makes you physically active and mentally sharp, but don’t take it in large quantities as the sugar level is quite high in it.
Varieties
- Bittersweet dark chocolate
- Semi-sweet dark chocolate
- Sweet dark chocolate
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| Dark Chocolate |
2- Leafy vegetables
Leafy veggies like spinach, collards, and kale contain vitamin K and folic acid that help to improve brain function and also boost memory. Folate, present in it, produces dopamine, known as the pleasure hormone that keeps you calm. Including leafy greens in your diet not only maintains physical health but also prevents diseases like dementia. These are always available in the kitchen and are easy to eat as a salad or can be cooked as well.
Varieties
- Bok choy (Chinese chard)
- Collard greens (collards)
- Dandelion greens
- Kale
- Mustard greens
- Rapini (broccoli raab)
- Swiss chard
- Spinach
- Collards
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| Leafy Vegetables |
3- Whole grains
Whole grains contain complex carbohydrates that are digested slowly and consistently, so the body gets an even amount of energy and the rain gets a sufficient amount of energy to utilize. The blood flow towards the brain increases. Whole grains also help the brain absorb tryptophan, which reduces the symptoms of depression and anxiety.
Varieties
- Millets
- Sorghum
- Teff
- Triticale
- Canary grass
- Job's tears
- Fonio, black fonio, Asian millet
- Wild rice
- Amaranth
- Buckwheat, Tartary buckwheat
- Quinoa
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| Whole Grains |
4- Nuts
Nuts like cashews, walnuts, and almonds are a great source of Omega-3, which is a type of fatty acid that reduces stress and depression. Almonds contain a compound called phenylalanine, which is shown to assist the brain in producing dopamine and other neurotransmitters that stimulate your mood. There was also a link between phenylalanine and reduced symptoms of Parkinson's disease. So there is no harm in having a fist of nuts in the morning before breakfast to improve your mental health.
Varieties
- Almonds
- Pistachios
- Walnuts,
- Peanuts
- Hazelnuts
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| Nuts |
5- Chamomile Tea
This tea is made up of the extract of dried chamomile flower, which has many health benefits. Due to anxiety and depression, a person cannot get proper sleep, so this miracle tea helps you reduce stress and makes you fall asleep. It contains Apigenin, an antioxidant that intends to help the brain induce drowsiness and reduce insomnia, or chronic sleep disability. Moreover, it also plays a role in digestive health. Instead of drinking unhealthy beverages, make a cup of refreshing chamomile tea and reap its numerous benefits. It is also a good substitute for black tea.
Varieties
- Roman Chamomile
- German Chamomile
- Moroccan chamomile
- Yellow chamomile
- Wild chamomile
- Egyptian chamomile
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| Chamomile Tea |
6- Salmon
All types of fish are good for health, but salmon is on the list of the top 10 best foods for mental health due to its health benefits. Just like nuts, they also contain omega-3 fatty acids that help reduce stress, boost memory, and aid in focusing and concentration. Salmon also has a naturally elevated amount of vitamin D, which is frequently added to food and has been related to lower rates of depression.
Varieties
- Sockeye salmon
- Chum salmon
- Atlantic salmon
- Chinook salmon
- Coho salmon
- Pink salmon
- Black sea salmon
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| Salmon |
7- Chia seeds
Chia seeds contain a good amount of magnesium that helps to overcome stress as it is also said that depression and anxiety are increasing in people who do not take sufficient amounts of magnesium in their diet. Chia seeds are also rich in Omega-3s. As a matter of fact, a tablespoon of chia seeds contains approximately 750 milligrams of omega-3. These nutrients play a role in how serotonin and dopamine work, which are crucial for mood and mental health. So, for good health, you can have this in hot water or milk to get its full benefits.
Varieties
- Black chia seeds
- White chia seeds
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| Chia Seeds |
8- Avocado
Avocados are filled with vitamin K and folate, which help keep your brain safe from strokes. They also lend a hand in improving your memory and focus. Avocados also provide a high dose of lutein, which studies have linked to the improvement of cerebral function. Thus, you can enjoy this hard-outside and delicate-inside fruit in the morning with a toast. It won’t be a boring breakfast, and you will enjoy it.
Varieties
- Hass
- Lamb Hass
- Shepard
- Reed
- Wurtz
- New varieties
- Mixing varieties
- Rootstocks
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| Avocado |
9- Yogurt
Yogurt is a great source of probiotics, which mainly help in maintaining digestive health, but it is found that it also helps reduce stress and anxiety. Yogurt can also supply you with potassium and magnesium, which help oxygen reach the brain, enhancing its ability to function. Thus, this favourite food item of all can be served in numerous delicious ways.
Varieties
- Unstrained, traditional cow's milk yogurt
- Greek yogurt
- Goat's milk yogurt
- Sheep's milk yogurt
- Icelandic yogurt
- Australian yogurt
- French-style yogurt
- Soy yogurt
- Almond yogurt
- Cashew yogurt
- Coconut yogurt
- Kefir
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| Yogurt |
10- Broccoli
Low folic acid levels have been linked to depression, according to research. This makes folic acid an important food for mental health. And broccoli is loaded with folate, fiber, and vitamin C. Moreover, fibre is called a "prebiotic." Prebiotics create a friendly environment for probiotic bacteria to flourish within the intestine. And intestinal health is important to mental health because the intestine helps control our serotonin production. In addition, a recent study suggests that broccoli sprouts are particularly effective in providing a healthy environment for intestinal microbes. This is due to the fact that broccoli sprouts contain powerful antioxidants. Thus, they help to reduce inflammation in the intestine. Consequently, they reduce the symptoms of depression.
In addition, broccoli includes selenium. Some research suggests that low selenium levels could contribute to depression, anxiety, and fatigue. This makes broccoli one of the best foods to combat depression.
Varieties
- Belstar
- Calabrese
- Destiny
- DiCicco
- Eastern Magic
- Green Magic
- Purple Sprouting
- Romanesco
- Sun king
- Waltham 29
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| Broccoli |
Conclusion
Health does not begin and end with calorie intake. Mental health is the building block of a healthy life, so it is very important to understand the effect of nutrition on your health.
So, if you often get anxious or depressed without any prior reason, it is probably due to your unhealthy diet. So, if you want to live a healthy and prosperous life, focus on a healthy diet that includes these top 10 best foods for mental health.
Frequently Asked Questions
Below are answers to questions which are asked mostly by the people . If your question is still unanswered please contact us. We’re happy to help.
Which food is best for mental health?
Fruits and vegetables or foods that are rich in omega-3 fatty acids are the best foods for mental health.
Which foods reduce mental stress?
Having a cup of chamomile tea can help reduce stress and make you fall asleep. You can also eat a few grammes of dark chocolate to feel better.
Which foods are good for depression?
It is found that those who lack vitamin D in their bodies can have depression and anxiety, so for this, you can have a glass of milk that has a high content of vitamin D.
What foods are good for depression and anxiety?
Having a proper breakfast full of proteins can help with depression and anxiety.