These Food will Boost your Mental Health

Here are some food items that may support better mental health:

1. Omega-3 Fatty Acids: Found in oily fish like salmon, mackerel, and sardines, omega-3 fatty acids have been linked to improved brain function, better regulation of mood, and a decreased risk of depression.

2. Complex Carbohydrates: Carbohydrates are an essential source of energy for the brain. However, not all carbs are created equal. Complex carbohydrates found in whole grains, vegetables and fruits, and legumes provide a steady supply of glucose to the brain and may help regulate mood.

3. Leafy Greens: Spinach, kale, and other leafy greens are rich in vitamins and minerals that support brain function. They also contain folate, which has been linked to lower rates of depression and improved cognitive function in older adults.

4. Fermented Foods: Fermented foods like kefir, miso, and sauerkraut contain probiotics that may improve gut health - which is linked to better mental health. A healthy gut is essential for the production of neurotransmitters that regulate mood.

5. Nuts and Seeds: Nuts and seeds are a good source of protein, healthy fats, and vitamins that keep the brain healthy. Walnuts, almonds, and pumpkin seeds are a few examples of nuts and seeds that have been linked to improved cognitive function and decreased risk of depression.

the brain uses for the regulation of physiological and mental processes, including mood. It’s believed 95 percent of the body's supply of serotonin, a mood stabilizer, is produced by gut bacteria. Stress is thought to suppress beneficial gut bacteria.

Mindful Eating

Paying attention to how you feel when you eat, and what you eat, is one of the first steps in making sure you’re getting well-balanced meals and snacks. Since many of us don’t pay close attention to our eating habits, nutritionists recommend keeping a food journal. Documenting what, where and when you eat is a great way to gain insight into your patterns.

If you find you overeat when stressed, it may be helpful to stop what you’re doing when the urge to eat arises, and to write down your feelings. By doing this, you may discover what’s really bothering you. If you undereat, it may help to schedule five or six smaller meals instead of three large ones.