Are diet and mental health linked?. Well, we all are conscious about that. Do foods improve mood and cognitive function?. In this article, the connection between our diet and mental health and the benefits of food for the health of our brain. Let’s find out.
The Connection Between Nutrition and Mental Health
Research shows a link between eating and how we think. Eating well helps you feel better. You never make changes to your diet, but see if you can try some tips.
- Eat regularly. This stops your blood sugar level from lowering, which makes you feel tired.
- Stay hydrated. Dehydration affects your mood, energy level and ability to concentrate on things that you perform in daily life.
- Eat the right balance of fats. Your brain needs healthy fats especially olive oil, rapeseed oil, nuts, seeds and oily fish. Avoid trans fats which are found in packaged foods, because they are bad for your mood.
- Include more whole grains, fruits and vegetables in your diet. They contain the vitamins and minerals your brain needs to stay well.
- Include some protein with every meal. It contains an amino acid that your brain utilizes to regulate your mood.
- Look after your gut health. Your gut can determine how you’re feeling, which can speed up or slow down the stressful feelings. Healthy foods that are helpful for your gut include fruit, vegetables and probiotics.
- Be aware of how caffeine can affect your mood. It can cause sleep problems, when you are drinking it near to bedtime. And some people find themselves irritable and anxious as well. Caffeine is found in coffee, cola and chocolate, which are tasty and healthy for the nervous system.
Benefits of Foods for Mental Health
Our brain, which we believe to be the control center, is in charge of maintaining your movement, feelings, and thinking. Following are the benefits we are discussing:
Better Mood
There is a close relationship between diet and mood, but a high glycemic load may stimulate depression and fatigue. This means many refined carbohydrates, found in soft drinks and biscuits. Vegetables, whole fruit, and whole grains offer lower glycemic load. Diet also affects blood glucose levels and the gut microbiome, which determines our mood. Whereas, diets with high amounts of red meat and high fat foods are harmful for the brain when taking in huge amounts.
Improved Memory
A healthful diet maintains cognition and brain health. Nutrients that we eat on a regular basis protect against cognitive decline and dementia. The researchers found the following benefits:
- vitamin D, C, and E
- omega-3 fatty acids
- Flavonoids
Prevention of Alzheimer’s Disease
Oily fish, berries and nuts contain nutrients that support long term brain function. The brain is an organ that uses 20 percent of the body’s calories. So it needs good fuel to maintain focus and alertness throughout the day. The brain also requires nutrients such as omega-3 fatty acids for repairing brain cells. Antioxidants reduce inflammation, which are linked to neurodegenerative disorders and Alzheimer’s disease.
Antioxidants
Cacao which we typically obtain from chocolates contains flavonoids which are important for brain health. As the brain suffers from high risk due to oxidative stress, which contributes to cognitive decline. Cacao flavonoids seem to be good and encourage neuron and blood vessels that are involved in memory and learning. They stimulate blood flow in the brain. Flavonoid components present in foods may reverse memory problems and improve our lives. Moreover our learning center of the brain also improves in this way.
Foods for Brain Health
Following are the foods that you must incorporate in your daily lives for better brain function:
Meats
- Oily fish ( omega-3 fatty acids)
- Eggs (vitamin D and choline)
Vegetables
- Leafy greens (vitamins A, C, K, and folate)
- Turmeric (serves curcumin, an antioxidant)
Fruits
- Berries (antioxidants and vitamin C)
- Avocados (healthy fats, vitamin E, and potassium)
Dried Fruits
- Nuts (walnuts, almonds; rich in vitamin E and omega-3s)
- Dark chocolate (contains flavonoids and some iron)
Whole Grains
- Whole grains (provide B vitamins and fiber)
The Bottom Line
Foods including fruits and vegetables, have antioxidants and nutrients that help protect your brain to support memory and improve mood. You can help support your brain health by including daily foods at appropriate times in your diet.
