It’s not a cliché that we are what we eat and what we eat affects our emotions, moods and mental health either positively or negatively. Our brains work 24/7 even while we are asleep and it requires a constant supply of fuel, the fuel comes from our food, and what we eat directly affects the structure, function of the brain and ultimately our moods.
Eating high-quality foods that contains lots of vitamins, minerals, and anti- oxidants that nourishes the brain, and prevents it from oxidative stress. To boost your mental health focus on eating plenty of fruits and vegetables along with foods rich in omega 3 fatty acids such as salmon, mackerel.
Mental health can be defined as a person’s emotional, psychological, and social well-being. It affects how we feel, think and act, how we handle stress, relate to others, and make choices. There is a link between our mental health and the foods we eat that’s why its essential to eat a healthy diet that helps our mental health. Our brain and nervous system depend on nutrition to build new proteins, cells and tissues.
Sugar and processed foods can lead to inflammation throughout the body and brain, which contributes to mood disorders including anxiety and depression. Depression can be caused by poor food choices and selecting foods that contributes to depression. Diets rich in refined sugar such table sugar and high- fructose corn syrup are harmful to the brain because they promote inflammation and oxidative stress.
Foods to incorporate for a healthy mental health.
Oily fish: oily fish such as salmon, mackerel, tuna, sardines are good sources of omega-3 fatty acids. Omega 3 fatty acids help to build cell membrane around each cell in the brain cells. They improve structure of the brain cell called neurons.
Whole grains: whole grain foods such as oats, whole grain bread, barley, brown rice are a good source of vit. E, vit. E is a good anti-oxidants, anti-oxidants are important for brain health because the brain is susceptible to oxidative stress which contributes to age related cognitive decline and brain diseases.
Nuts and seeds such as walnuts, cashews, hazelnuts, almonds. Taking more nuts and seeds are good for the brain, because they contribute omega 3 fatty acids and anti-oxidants and they are good sources of vit E.
Fruits and vegetables: fruits and vegetables are good sources of minerals and vitamins, berries, dark green leafy vegetables, avocados contain anti- oxidants which help by reducing inflammation and oxidative stress. Anti-oxidants in berries improves communication between brain cells.
Eggs: Eggs are good source of Vit B-6, 12 and folic acids
Peanuts: peanuts are legumes with high nutritional value, they provide key vitamins and minerals to keep the brain healthy, and they also contain vit.E.
Lean proteins: lean proteins such as beans, peas, lentils, yoghurt, tofu, white- meat poultry are good sources of protein which helps to build the brain cells, it also helps the brain function, protein is also important in producing neurotransmitters such as serotonin which is found in the GIT.
Milk and milk products: a diet high in milk and milk products helps to improve cognitive function in both younger adults and elderly ones. Lactose which provides galactose needed for brain development especially amongst children.
Food is the fuel of the brain and to enable the brain function it is essential for an individual to consume a healthy diet which contains all the food groups and also reduce the consumption of processed foods and refined sugar. Foods rich in vitamins and mineral contains anti- oxidants which prevents the brain from oxidative stress.
Thank you for reading!
Ensure you like and comment. Your feedback will go a long way.
Article by;
Kikelomo Omotosho
Food, Nutrients & Health
......................................................
Posts
Awesome 👍👍👍👍
ReplyDelete