Specific foods can improve mental health by delivering nutrients and balancing neurotransmitters. You can include these foods:
Fatty Fish: Salmon, trout, and sardines are high in omega-3 fatty acids, which are good for the brain and reduce depression and anxiety. Fatty fish should be eaten twice a week.
Folate, a mood-regulating B vitamin, is found in spinach, kale, and Swiss chard. Folate deficiency increases depression risk, thus eating lots of leafy greens can boost mental health.
Berries: Antioxidants in blueberries, strawberries, and raspberries protect the brain from oxidative stress and inflammation. Flavonoids boost mood and cognition.
Nuts and Seeds: Healthy fats, protein, and magnesium in nuts and seeds support brain health. Deficit of magnesium is connected to sadness, thus eating magnesium-rich foods like almonds, walnuts, pumpkin seeds, and sunflower seeds can enhance mental health.
Whole Grains: Fiber and complex carbs like oats, quinoa, brown rice, and barley fuel the brain. They also include magnesium and B vitamins, which regulate mood and neurotransmitter production.
Dark chocolate contains flavonoids and other substances that boost mood and cognition. Moderate dark chocolate consumption can raise brain serotonin levels, promoting happiness and well-being.
You can improve your mental health and well-being by eating these foods consistently. To enhance brain function and mood management, eat a balanced diet with nutrient-dense meals.
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