Healthy mental development is vital for the prevention and management of mental disorders. According to some statistics, every one out of six persons has experienced cognitive problems. Some of the most common are anxiety and depression.
It is, therefore, essential to ensure you maintain a healthy diet for enhanced mental health. Want to know how you can effectively manage your mental health? If yes, here is some more insight on what’s good for your brain.
Why Is Nutrition Important?
Apart from sleep, exercise, and other healthy practices, nutrition is vital in promoting mental development. The quality of food that you eat reciprocates your mental development status. There is a direct link between nutrition, physical, and psychological health as it serves as fuel for our brains.
You may choose to take additional nutritional products such as brain health supplements, which are formulated using potent additives to optimize your mental health. Various research shows that taking rich and balanced diets may also positively impact brain functionality and moods.
Healthy diets also prevent the development of anxiety and depression, rejuvenate your brain operations, and curb the development of various mental illnesses. Taking nutritional foods or products may stimulate the proper functioning of the central nervous system.
What foods are the best for promoting mental health?
Eating the right foods with balanced nutritional properties significantly affects mental wellness since it promotes brain health and development. Some of the best brain foods include:
- Veggies
Vegetables such as kales, broccoli, and cabbage are reliable folate sources. Folate is vital as it promotes the formation of DNA, RNA, and neurotransmitters. Thus, it is actively engaged in attenuating conditions like memory loss, Dementia, and Alzheimer’s. Eating these types of food is also a preliminary measure against various diseases because it facilitates the development of the nervous system during pregnancy.
Previous studies indicate that folate deficiencies can distort dopamine, serotonin, and noradrenaline metabolism, crucial in mood patterns. Various Relaxia reviews show that this brain supplement might be effective in mitigating daily stress.
Also, vegetables contain properties that can enhance your overall mental status. These types of food are also broken down quickly, which, in turn, provides your body with adequate energy.
- Whole Grains
There is a wide variety of whole grains, such as wild rice, oat bran, buckwheat, and millet. They are good sources of tyrosine, which studies have proven works as a neurotransmitter capable of stabilizing mood patterns. These foods also contain a vast combination of various types of Vitamin B that effectively maintain your mental health. Some of these vitamins include:
Vitamin B1 – necessary for converting glucose into energy
Vitamin B5 – is responsible for producing acetylcholine, which can boost your memory and aids in learning
Vitamin B6 – facilitates the conversion of tryptophan to serotonin
Vitamin B12 – helps serotonin and dopamine production
- Liver and Red Meat
These types of food are good sources of vitamin D. Low levels of vitamin D may affect a part of the brain that supports neurons. Such effects lead to some symptoms of mental disorders, such as schizophrenia. Vitamin D also activates and deactivates respective enzymes that promote nerve growth and neurotransmitter synthesis. Eating such foods is vital in mitigating inflammation, increasing brain memory, and enhancing decision-making and learning.
- Fish
Eating fish is an excellent way to source Omega 3. These acids are effective in promoting optimum brain functionality. Studies show that they contain EPA and DHA acids, responsible for promoting cell membrane and brain development.
Additionally, they are responsible for the maintenance of brain function. This is achieved by enabling communications between brain cells and the conservation of cell membrane cells. Omega 3 is also responsible for enhancing memory and improving cognitive functions.
- Bread and Yoghurt
These types of food are rich in probiotics and positive impact on improving the gut system. Some studies show that the brain and gut are connected through the gut-brain axis, containing bacteria involved in sending and receiving signals. Some refer to the gut as the “second brain,” as it produces dopamine and serotonin neurotransmitters like the brain.
Your gut is also accountable for 90% of serotonin production in your digestive tract. Therefore, taking foods rich in probiotics is essential as they are brain health supplements that have provided testament in mitigating depression symptoms.
- Fruits
Research indicates that individuals who eat fruits regularly are less exposed to the symptoms of depression. Fruits are also known to enhance moods. According to various Relaxia reviews, daily stress is the core cause of bad attitudes. Though it does not mean that missing fruits will result in depression, eating them will surely push you towards avoiding that situation.
Fruits have also showcased potential in improving attention spans, focus, and mental ability. They are also said to promote enhanced memory and short-term creativity. Therefore, individuals looking for the best brain foods may supplement their diet with fruits.
- Chocolate
Chocolates, especially dark, are nutritious as they contain cocoa which has antioxidant properties. This makes them essential to your brain health since they mitigate oxidative stress to your brain. According to some studies, eating chocolate stimulates neuron and blood vessel dilation in parts of the brain involved with memory and learning.
- Water
There is an adage that exists on drinking eight glasses a day to sustain the body’s health. This is vital as all the body cells, including brain cells, require water to run respective functions. Thus, low levels of water may result in improper operation of the brain, causing cognitive issues. Hydration is also associated with mitigating anger and fatigue. Therefore, drinking water regularly may boost your memory and lead to enhanced mood.
9. Mushrooms
Maintaining a strong immune system is vital for overall well-being, including mental health. Mushrooms, such as shiitake and lion’s mane, possess immune-boosting properties. They contain beta-glucans, a type of fiber that enhances the immune response and helps protect against inflammation, which has been linked to mental health conditions such as depression and anxiety.
Conclusion
Unhealthy diets and nutrition are a core cause of mental disorders. Having a healthy and balanced diet will nourish the body with essential nutrients and minerals that enhance good brain health. Incorporating other essential healthy activities such as regular exercise and sunbathing promotes improved mental health. If you are looking for foods to stimulate optimal brain functionality, consuming the ones mentioned above will help you achieve that goal.
Author Bio: Sophia Anthony is a freelance writer and blogger, covering health and fitness topics through visual representation. She is very passionate about general health and beauty. Apart from work she likes dancing and listening to music. You can also contact her on Facebook, and Instagram.