Five Healthy food for good mental health

 

Five Healthy food for good mental health

“What mental health needs are more sunlight, more candour, and more unashamed conversation." Glenn Close

Mrs Glen close, the famous Hollywood actress of yesteryears, was quite apt while recommending her set of rules for better mental health. However, I would add up one more, and you will be happy to know the positive effects of our daily healthy food items to improve mental health.

Whole Grains

We all know that Glucose/ Carbohydrates provides a steady flow of energy to the brain. Whole grains are excellent sources of carbohydrates and playing an essential part of our daily healthy diet. They are rich in fibre and other vital nutrients, like vitamin B, iron,  potassium and magnesium. The typical whole-grain versions of rice, bread, cereal, flour and pasta are available at your community grocery stores. Besides, there are millet, oatmeal, popcorn, barley, pasta and crackers, providing a steady source of fuel for the brain and body.

Leafy Greens

Green leafy vegetables are perhaps the unique types of food in terms of nutrition, recommended by the doctors. Leafy greens like spinach, mustard greens, and broccoli are high in folic acid. We all know that Deficiencies in folate and vitamin B often leads to depression, fatigue, and sleeping disorder.

Berries

Typically berries are small, juicy and rounded fruits having sweet, sour or an eclectic taste.  Strawberries, blueberries and other berries belong to berry family are rich in antioxidants. The antioxidants play an essential role in combating inflammation caused by free radical damage. Few of the berries ( blueberry and strawberry) contain polyphenolics, and they improve our memory and concentration of mind. Berries also help to fight the various symptoms associated with anxiety and depression.

Beans

Beans are rich in plant protein, fibre, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Legumes are at per with the meat in terms of nutrients. Still, with lower iron levels and no saturated fats, They keep you fuller for a long time, keeping your blood sugar stable and enabling you to burn more energy and that plays a vital role for your good mental health. Beans are also full of antioxidants, fibre and contain thiamine, an essential compound needed for the production of acetylcholine -the neurotransmitter, which is critical for our memory.

Fish

Oily Sea fishes like salmon, trout, mackerel, and sardines are rich in Omega 3 fatty acids, and the American Heart Association recommends eating these types of fish twice a week. People who eat diets rich with Omega 3 fatty acids have a lesser risk of depression and good for mental health.

According to Dr Barish-Wreden, a healthy diet is more effective for treating depression than prescription medications. So to boost your mental health, focus on eating plenty of fruits and vegetables along with foods containing omega-3 fatty acids, Dark green leafy vegetables also are brain protective. Nuts, seeds and legumes, are also an excellent choice as brain foods.