If there’s anything the pandemic has shown us, it is the vulnerabilities we all face regarding our mental health. The high unemployment levels and increased financial instabilities are among the primary reasons behind poor mental health during this covid-19 outbreak. Besides, increased social isolation has also led to a lot of loneliness, leaving the best dating sites review as the only source of companionship for many. Even so, one of the pieces of advice you may have heard often during this time is that careful consideration of the food you eat may boost cognitive function and improve your mental health.
While you already know healthy food like vegetables and fruits can make you healthier, research also suggests that healthy food can make you smarter and reduce symptoms of mental health disorders. However, healthy food is more expensive, and it will require spending a little extra. Here are some of the healthy foods that can help improve your mental health.
1. Whole Grains
Whole grains are complex carbohydrates that should never miss on your daily diet. Unlike the simple carbohydrates that aggravate low mood tendencies in your brain and increase your blood sugar levels, whole grains release glucose little by little to the brain. This helps you feel full for an extended period with a full supply of essential fuel to your brain.
Whole grains are also healthy food for your brain because they provide enough amino acids that aid in the production of serotonin hormone. This feel-good brain hormone assists in calming your mind and improving your overall mood. Whole grains that are good for your mental health include bulgur, brown rice, barley, whole wheat bread, and beans.
2. Oily Fish
We all love a fish diet. However, we don’t know how this healthy food affects the body and our mental health. Diet experts argue that what we often consider as a healthy diet is usually short in omega-3 fatty acids essential for brain functioning. But given our bodies cannot produce enough fatty acids, we need alternative sources for omega 3 fats. Oily fish such as herring, salmon, and sardines are great sources of omega-3. A balanced diet comprising this healthy food can also taste good when served alongside vegetables.
Eating a diet rich in these foods will improve your mental health by reducing the symptoms of disorders such as schizophrenia and depression. Omega-3 fatty acids in the fish diet also prompt an upsurge in dopamine and serotonin. These brain chemicals are responsible for our mood variations. Similarly, eating fish boosts your memory.
3. Leafy Green Vegetables
Any healthy diet has to comprise leafy greens. It’s considered as one of the healthy foods that lead to a healthy life. Leafy greens such as spinach, turnip, lentils, and broccoli are foods with high folic acid. A deficiency in this acid and vitamin B is linked to mental health disorders like depression and lack of sleep.
Leafy greens such as broccoli are also one of the sources of selenium for our bodies. This vital mineral helps in bolstering our immune systems and maintaining thyroid hormone absorption. Healthy experts argue that consistent low levels of selenium in the body are also a risk factor for developing depression and anxiety disorders.
Yogurt is a healthy food known to have good bacteria that help in your digestion. The probiotics found in yogurt play a considerable role in reducing high levels of stress, anxiety, and fatigue. This means eating this food gives you a healthy stomach and a healthy state of mind. Besides, yogurt is also rich in calcium, magnesium, and potassium that ensure your brain is supplied with high oxygen levels.
5. Lean Protein Food
Proteins are healthy foods that are an essential part of a balanced diet. Even better, we have varieties of healthy proteins comprising lean meat and plants. Besides carbohydrates, lean proteins are the only type of food that influences your mood by producing the neurotransmitter serotonin. This hormone is associated with reducing symptoms of mental health disorders such as depression and anxiety. Fish, chicken, eggs, and beans are the type of foods rich in lean protein.
The healthy food we eat daily affects not only our physical health but also our mental health. That’s why healthy food should be cheaper to ensure more people afford a healthy living. The above-highlighted are few types of cheaper healthy food that will help improve your brain function and possibly keep at bay mental disorders.
There are a variety of healthy foods with massive potential for improving mental health and wellness. What are the types of foods that have so far worked in your favor? Leave your suggestions below.
Miranda Davis is a freelance writer in the relation and psychology area. Miranda is interested in such topics as building healthy relationships between people, love/sex compatibility, and how to find the right balance in life in general. She is currently doing specific research on the topic. Miranda loves cooking and long-distance walking.