Honestly, it’s hard to narrow it down to 12! Human mental health is highly variable, unique to each individual, and unique at any given time. But there are so many foods that are healthy for so many people that it doesn’t hurt to list 12 of them, and consuming these foods should improve the mental health of the vast majority of people. Let’s consider the relationship between food and mood! These foods support mental health.
Let’s go!
Probiotics: Gut health is crucially linked to mental health. Consider the connection between the gut and the brain (some call it a barrier). Probiotics are therefore essentially live microorganisms that help populate the gut with “good” bacteria (flora), which are highly supportive of good mental health. Examples include yogurt containing live cultures (the more the better), the fermented probiotic drink kefir, sauerkraut, kimchi, kombucha (fermented, green or black tea), and products made from soy such as miso. fermented products, etc.
Protein: You need at least 5 to 10 ounces of high-quality protein per day. The healthiest are salmon and cod, shrimp, eggs, turkey, chicken, beef and other red meats (for meat lovers), which are rich in vitamin D, and dairy products (unless of course you have an allergy or allergy) is. Salmon in particular is a good source of omega-3 fatty acids, which our bodies don’t produce so we have to get them from our diet.
Berries: Berries contain polyphenols that are known to improve memory, concentration, attention span, and overall energy. They contain significant amounts of vitamin C, which has benefits for anxiety and fatigue, and are known to help prevent the release of cortisol, which is associated with high stress and impairs a person’s memory. It is known to influence emotional responses.
Leafy vegetables: Rich in vitamins and antioxidants. Think things like kale, spinach, broccoli, and lettuce (preferably not iceberg). Spinach is known to help fight depression thanks to folic acid (folate supports concentration). It also contains lutein, which helps prevent cognitive decline (dementia Vitamin K is also known to support brain function.
Turmeric: Turmeric is a commonly used spice in cooking and is derived from the root of the Curcuma longa plant. It is a relative of ginger, and both are commonly used in cooking. Turmeric is an anti-inflammatory food that helps reduce stress. It’s rich in curcumin, which helps produce serotonin and dopamine, the “feel-good” neurotransmitters that fight depression. Turmeric can also help slow the progression of dementia, which is common in older adults.
Nuts and seeds: When you think about this category, you can include walnuts, almonds, pecans, and even peanuts (although peanuts are a member of the legume family). Zinc is found in many nuts and is known to help regulate mood, especially reducing anxiety. Vitamin E is another nutrient found in nuts that protects brain cells. Nuts also contain magnesium, which is known to help improve sleep patterns, and omega-3 fatty acids, which have been linked to reducing depression. Nuts and seeds also provide the amino acid tryptophan (also found in turkey), which helps produce serotonin. One 10-year study showed that people who consumed moderate amounts of nuts and seeds had a 23% lower risk of depression.
Dark Chocolate: Many people love milk chocolate, but dark chocolate is also delicious, contains less sugar, and more mood-boosting elements. It can help release caffeine, theobromine, and N-acylethanolamines (similar cannabinoids that have been linked to improved mood). It’s also rich in flavonoids, which increase blood flow to the brain and reduce inflammation.
Bananas: Bananas deserve their own category because they are rich in vitamin B6, which helps in the production of dopamine and serotonin. This combination of both sugar and fiber helps release sugar slowly into the bloodstream, promoting stable blood sugar levels and better mood control. Therefore, bananas help prevent mood swings.
Oats: 1 cup of raw oats contains 8 grams of fiber, which helps slow digestion in a healthy way and slowly releases sugar into the bloodstream, promoting steady energy levels (That means you’re less likely to experience mood swings). Oats contain a good amount of iron (81 grams per cup of raw oats) and can help prevent iron deficiency anemia, which is also associated with low energy and mood disorders.
Ashwagandha: This is a plant that has been around for decades. Ashwagandha can help improve sleep, reduce stress and anxiety, and improve sexual health. This herb is well known in Ayurveda, the Indian approach to health. We know exercise is good for mental health, and this plant may benefit athletic performance by aiding oxygen consumption. There is some clinical evidence to support the idea that it is effective in treating people with depression, especially schizophrenia. It may also help combat dementia, particularly in patients diagnosed with bipolar disorder.
Vitamin D: This vitamin is so important that it deserves its own category. It helps absorb calcium, supports bone health, and is also important for mental health. Vitamin D activates receptors in the brain that control emotions and behavior. It also naturally promotes the formation of serotonin and helps improve memory and attention span.
Vitamin B complex: Again, this group of vitamins is so important that it deserves its own category. This complex contains eight essential vitamins that influence the functioning of our body and brain. B9, B6, and B12 aid neurotransmission function and protect against cognitive decline. Vitamin B is found not only in meat, but also in whole grains and vegetables. If you do not take these as supplements and your diet does not contain many nutrients, you may run into problems. Most multivitamins contain a lot of B.
Do you keep supplements in your kitchen? I! If not, you should definitely consider doing so as it would be very convenient to have one nearby. Keeping these important supplements with your food is a great start. However, maintaining the amount of nutrients needed for optimal mental health can be difficult. (That’s why taking supplements can be so helpful, too.) Also keep in mind that absorbing nutrients can be difficult for many people.
