A healthy diet that supports mental health

There is no doubt that a healthy and balanced diet contributes greatly to improving the functions of many members of the body and increasing the level of physical fitness, but did you know that the diet may also have an effect on mental health?

According to Uma Naidoo, a certified psychiatrist and dietitian, simple adjustments in the diet of many of her patients have significantly improved their mental and emotional health.

She says that even if you don’t have a specific psychiatric diagnosis, you’ll find that strengthening your mental health with food is always a good idea.

A diet that supports mental health

Learn with us about 7 foods that Naidoo is betting will give you a better mental performance, according to the site Mind Body Green American:

1- beans and legumes

Research has shown that the intestine directly affects the brain, as there is a channel that connects the two and allows communication between the gut and the brain back and forth.

Thus, we will find that any healthy food for the intestine will be healthy for the brain at the same time.

This includes fiber-rich beans and legumes. These plant sources feed beneficial microorganisms in the gut and provide them with fiber.

When asked which types of beans and legumes are recommended to eat, Oma tends to black beans and says: “They are rich in magnesium, which is good for those who suffer from severe stress.”

In fact, studies have shown that a lack of magnesium can stimulate the sympathetic nervous system, which overactively increases stress.

2- Yogurt

When it comes to gut health, probiotic supplements should come on top of the list, as these supplements are especially found in yogurt and work to nourish the beneficial bacteria in the gut.

You can eat plain yogurt, but you should buy it plain. Because fruit-flavored yogurt contains a lot of sugar.

To make it sweet, you can add some cinnamon and berries to it.

3- Dark chocolate

If you love chocolate, you will be pleased to know that it contains a large amount of beneficial antioxidants.

Organic dark chocolate is also special. Where it is subjected to fermentation during preparation, and therefore it is a fermented food that is also beneficial for the intestine.

The cocoa beans are fermented, dried, roasted, and peeled off (this gives the dark chocolate a slightly tart flavor). But make sure to buy organic, dark, raw chocolate, or chocolate that contains at least 70% cocoa.

4- Avocado

Avocados are very important in your healthy food world due to the healthy fats they contain.

But Auma loves it especially for its magnesium and fiber content. “A quarter of an average avocado a day will give you a healthy amount of fiber and fat. It also contains magnesium, which has been shown to be beneficial with depression,” she says.

5- Salmon

“Omega-3 oils were also being studied in stressful situations,” noted Uma.

One study specifically showed that omega-3 fats reduce stress.

In addition to another study, it shows that diets rich in omega-3 fatty acids help improve mood and achieve healthy emotional balance. That is why you may want to eat foods that contain these acids, such as salmon, for example.

6- eggs

Auma says eggs naturally contain a lot of melatonin, which can help you fall into deep sleep.

So much so, that she referred to scrambled eggs as one of the best bedtime dinners.

And because a healthy sleep regime is essential for mental well-being; There should be a place at your table for sleep-promoting foods, especially in the evening.

And if you don’t like eggs, Uma says that soy and quinoa also contain the amino acid ornithine, which has been shown to improve sleep.

7- Hot pepper

Uma is a fan of spices for their taste and nutritional value, as she says: “Spices can change the taste of any meal, and they have various health benefits.”

And one of her favorite spices for mental health is chili.

It has great anti-inflammatory benefits, and Uma reports that it improves mood, energy level and immunity.

One animal study found that capsaicin in chili peppers can reduce symptoms of depression. In addition, another study found that people who regularly consumed chili peppers were less likely to die of a heart attack, or from causes related to blood circulation in the brain (such as strokes).

Conclusion

You can greatly improve brain function by adding a mixture of foods rich in fiber, anti-inflammatories, probiotics and prebiotics.

Of course, we all have completely different and distinct gut microbes, so not all foods will affect us the same way. But try adding these foods to your next shopping list to see how they affect your health. Sure, these aren’t the only brain-healthy foods, but you can look at them as an easy kit to start with.

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