When an individual is not mentally healthy, he may suffer from several mental state disorders or mental illness. These conditions impact on individual’s thinking, behaviour, mood, ability to perform, as well as causes frequent stress. The increase in the number of people suffering from mental state disorders is growing globally that leads to the growth of mental illnesses market.
Two mental health conditions namely anxiety and depression are the most common mental issues worldwide. World Health Organization (WHO) suggests that depression could be one of the top health issues in the world by 2030.
To diminish the impact of mental health conditions, there are several medications and therapies. Interestingly, a few research studies suggest that food can also help to ease these mental health conditions. In your gastrointestinal (GI) tract, billions of bacteria reside that influence the production of neurotransmitters such as Dopamine and Serotonin. These chemical substances constantly carry messages from the gut to the brain and thus can be linked to enhancing your mood, attention and focus.
For example, a review of 21 studies conducted in 10 countries suggests that a nutritious dietary pattern involving high intakes of fruit, vegetables, olive oil, whole grains, fish, low fat dairy, and antioxidants, and low intakes of animal foods was linked with a lower risk of depression.
Whereas diet involving a high intake of refined grains, red and processed meats, sweets, high fat dairy products, butter, and potatoes, as well as a low intake of fruits and vegetables was linked with extensively increased risk of depression.
The list of foods and nutrients that are linked with a good mental health:
- Whole foods: Always remember to eat real food that is processed less and has more of healthy ingredients. Also, go for fresh fruits and vegetables. Some studies suggest that preservatives, additives, and food colorings may cause or exacerbate hyperactivity and depression.
- Antioxidants: Antioxidants are the inflammation fighters and are linked to reduced risk of depression. These nutrients can be found plentiful in berries, leafy green vegetables, fruits, turmeric, dark chocolate, and foods with Omega-3 fatty acids, including salmon and black chia seeds.
- Fiber: Plant-based foods are rich source of fiber and include fruits, vegetables, and nutrient-filled carbs like whole grains and beans. Fiber helps your body absorb glucose more slowly and aids in avoiding sugar rushes and crashes.
- Folate: This B vitamin assists in producing dopamine easily unlike sugars do. These vitamins can be found in leafy greens vegetables, lentils, and cantaloupes.
- Vitamin D: This vitamin can be easily obtained from exposure to sunlight and also from reishi, cordycep and maitake mushrooms. Vitamin D helps with the production of serotonin that is mood enhancing brain chemical.
- Fermented foods: Fermented foods contain ample amount of probiotics, means certain live bacteria that are helpful in maintaining the health of digestive tract. Sauerkraut, kimchi, tempeh, miso, and the fermented drink such as kombucha are a few of the good examples of fermented foods. However, as these foods could be high in sodium, consume in moderation or skip in case of high blood pressure.
- Magnesium: This is a very important mineral that has key role in nerve and muscle function and also in keeping a heartbeat steady. And more importantly in the food-mood connection because if magnesium deficiency hurts the bacteria in your gut then it may cause depression and anxiety-like symptoms. Almonds, cashews, dark chocolate, spinach and other dark leafy greens, bananas, beans, cacao nibs etc. are loaded with Magnesium.
In addition to the foods and nutrients mentioned above you also make sure to include Iron, Potassium, Selenium, Thiamine, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, and Zinc.
It’s always good to have meals which combine protein, fat, fiber, colorful produce, mood-supportive nutrients and whole-food carbohydrates when it comes to food and good mental health. Some examples can be given as; Egg quiche with quinoa crust, olive tapenade and balsamic-marinated tomatoes another combination is Salmon salad with sundried tomatoes and artichoke hearts in a brown rice wrap.
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A few more things to consider that are related to food and your mental health;
- Make sure that your gut health is on the right track because your gut can be a sign of how you are feeling. For example, if you are in a stressed mood, it can either speed up or slow down its work. Consume fruit, vegetables, beans, and probiotics as its healthy for your gut.
- Drink plenty of water to always stay hydrated. Even mild dehydration has effect on your mood, ability to concentrate, and energy level.
- Include appropriate amount of fats in your diet as your brain needs healthy fats for its proper functioning. Nuts, avocados, olive oil, rapeseed oil, seeds, oily fish, milk and eggs are the good options of healthy fat. Also, avoid trans fats (present in processed or packaged foods) because they can be bad for your mental health as well as heart health.
- Keep control on your intake of caffeine (found in coffee, tea, cola, energy drinks and chocolate) as it affects largely on your mood. Too much of it can result into sleep problems, especially if consumed during bedtime. For some people it could be irritable or even anxious.
- Stay away from foods that can make you mentally drained. For example, flour-based foods such as breads, crackers and baked goods or sugar-sweetened beverages and snacks, such as soda and cookies.
- Surprisingly, when you eat meals with other people, you get many psychological, social, and biological benefits. It helps to get a sense of rhythm and regularity in lives and also makes you feel connected to others. While eating with others, engaging in talking and listening slows you down and you avoid eating too fast.
Final Words:
Now, you know the connection between food and mental health. So, just make the necessary changes to stay away from any mental disorders. What is more, you should also stay physically active, try spending time in nature, take good sleep, and avoid cigarettes and alcohol to maintain your mental health.