One of the most ignored aspects of mental health is nutrition. Food plays an important role in our physical health, as well as in our mental and emotional health.
Whatever your dietary preferences, there are a variety of options that can provide you with benefits to improve your mood. This does not mean that you need to review your eating habits and only consume these foods, but being aware of what foods affect your mood can help you better manage any symptoms of depression.
Dark leafy greens.
If you had to choose the healthiest food of all, the most nutrient dense item available for us to eat would be dark, green leafy vegetables: spinach. Kale. Chard They are foods with the most potent immunostimulant and anticancer effects.
They help prevent the cancerous transformation of normal cells and keep the body armed and ready to attack any precancerous or cancerous cells that may arise. Green leaves fight against all types of inflammation and, according to a study published in March 2015 in JAMA Psychiatry, severe depression has been linked to brain inflammation. Green leafy vegetables are especially important because they contain lots of vitamins A, C, E and K, minerals and phytochemicals.
Nuts are one of the richest plant sources of omega-3 fatty acids, and numerous studies have shown how omega-3 fatty acids support brain function and reduce symptoms of depression.
3. Avocado Avocados are energy foods, because they contain healthy fats that your brain needs to run smoothly. Three quarters of the calories in an avocado come from fats, mainly monounsaturated fats, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is full of vitamin K, different types of vitamin B (B9, B6 and B5), vitamin C and vitamin E12. Finally, they are low in sugar and high in dietary fiber, contain approximately 11 grams each.
4. Berries. Cranberries, raspberries, strawberries and blackberries are some of the foods with the highest antioxidant available to us.
5. Fungi. Here are two good reasons why fungi are good for your mental health. First, its chemical properties oppose insulin, which helps reduce blood sugar levels, matching your mood. They are also like a probiotic, as they promote healthy intestinal bacteria. And since the nerve cells in our intestines make 80 to 90 percent of our body's serotonin, the critical neurotransmitter that holds us in strings, we can't afford not to pay attention to our intestinal health.
6. Onions Eating onions regularly is associated with a reduced risk of cancers of the digestive tract. These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anti-cancer properties. If you consider the relationship between your digestive tract and your brain, it is understandable why a food that can prevent bowel cancer would also benefit your mood.
7. Tomatoes Tomatoes contain a lot of folic acid and alpha lipoic acid, which are good for fighting depression. Folic acid can prevent excess homocysteine from forming, which restricts the production of important neurotransmitters such as serotonin, dopamine and norepinephrine, in the body. Alpha lipoic acid helps the body convert glucose into energy and, therefore, stabilizes mood.
8. Beans. They are good for my mood because the body digests them slowly, which stabilizes blood sugar levels.
9. Seeds. The seeds are small but powerful sources of Omega-3. Flax seeds, hemp seeds and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids.
10. Apples. Like berries, apples are rich in antioxidants, which can help prevent and repair oxidation damage and inflammation at the cellular level. They are also full of soluble fiber, which balances blood sugar changes.
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