Did you know that the guts and the brain are strongly connected?

Recently, there has been a significant growth in research looking into the links between food habits and mental health. These research also observed that mental health could be significantly improved by something as basic as switching to a healthier diet that matches a person’s body’s needs.

Diet is one of the most environmental influences that impact human growth and development. Research also shows what you eat does not only affect your physical health, but it influences your moods, mental health, and wellness in general.
For example, when overwhelmed, stressed, or feeling down, it is common to crave carbs or all types of sweets, such as chocolate and ice cream. Multiple research projects support that a meal high in carbohydrates tends to raise the serotonin level, which is known to be a chemical messenger that transmits information between the brain’s nerve cells and acts as a mood stabilizer. This messenger is also believed to help prevent depression.

Now, concretely, what foods can we eat to feel better?

1 – Lean Proteins

Tofu, skinless white meat poultry, white-fleshed fish, shrimp, egg whites, plain Greek yogurt, low-fat cottage cheese, low-fat milk, beans, peas, and lentils are all excellent sources of lean proteins.

Diets rich in protein contain amino acids responsible for producing the neurotransmitters dopamine and serotonin, known to decrease the symptoms connected to depression and anxiety.

Lean proteins are vital for the brain. They help regulate the body’s energy, mood, enhances a strong memory, and fights depression.

Not to mention lean proteins have less than 10% fat content.

2 – Whole Foods

Since whole foods are unprocessed aliment, many types of food fall under this category.
Whole foods are excellent sources of monoamine oxidase, omega-3 fatty acids, and tryptophan.
Science has shown that foods rich in tryptophan raise the so-called “feel good hormone,” or serotonin, which helps maintain a good mood, improve sleep, and lower sadness and anxiety; additionally, it raises one’s energy level.

One outstanding whole food category is whole grains. Whole grains are great because they contain complex carbohydrates that create a gradual glucose production by creating a more even amount of energy in the body that lasts longer;

The body needs carbs to be productive; However, be aware that one of the negative side effects of consuming simple carbs, such as ice cream, candies, juice concentrate, chocolate, or raw sugar, leads to blood sugar spikes that produce a hype of energy that soon after resolves into a crash of energy.

Wild rice, oats, nuts, soy, beans, fruits, vegetables, and legumes are all excellent whole food sources.

3 – Antioxidants

Antioxidants help repair the human body’s cells and reduce inflammations caused by free radicals. Antioxidants are now found to improve concentration memory symptoms associated with anxiety and depression.

Blueberries, blackberries, raspberries, strawberries, cranberries, cherries, plums, apples, pecans, russet potatoes, beans, dark leafy greens, and artichokes are all excellent sources of antioxidants.

4 – Fatty fish

Fatty fish has always been an excellent choice for optimal brain health.

“Fatty” fish contains a high amount of DHA, which is an omega-3 fatty acid that helps improve mental health, such as depression and anxiety, and it boosts learning and memory.

Salmon, tuna, trout, mackerel, sardines, and fish oil supplements are excellent sources of omega-3 fatty acid.

5 – Nuts

Like fatty fish, nuts are also an excellent source of DHA omega-3 fatty acid.
Researchers find that eating nuts regularly enhances cognition, memory recall, rest, and brain healing.

While walnuts are among the top nuts for brain health, cashews, hazelnuts, pumpkin seeds, and almonds are similarly great for brain health.

6 – Avocados

Avocados are a good source of vitamin K, lutein, and folate.

Folate helps the circulation and delivery of nutrients to the brain. It helps produce serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite. It helps boost memory, concentration and improves brain function.

Avocados are also high in fiber, which helps improve digestion.

7 – Leafy greens

According to neurological studies, daily consumption of leafy greens, such as spinach, kale, and collard greens, can help slow cognitive decline.

Spinach and other leafy greens provide the brain with a solid amount of folic acid, lutein, and vitamin K, which are excellent deterrents to depression, helps fight off insomnia and reduce dementia in older adults.

Microgreens, cabbage, beet greens, watercress, and romaine lettuce are all tremendous leafy greens that you can implement into your diet.

8 – Probiotic

Yogurt and other products containing active cultures are excellent sources of probiotics. Often associated with digestive health, probiotics have likewise been shown to play a role in reducing stress and anxiety.

Moreover, yogurt can provide you with potassium and magnesium, which help oxygen reach the brain, further improving brain functions.

Kefir, pickles, soft cheeses, and probiotic supplements are all good probiotic sources.

9 – Tomatoes

Tomatoes are a good source of lycopene and beta-carotene, two antioxidants known to help protect the brain cells and prevent damage. Lycopene is also known to help with memory, attention, logic, and concentration.

Another health benefits tomatoes provide is the fight against cognitive disease degeneration, such as Alzheimer’s.

10 – Dark Chocolate

Dark chocolate, with at least 85% cocoa, is the most beneficial chocolate. It is an excellent source of flavonoids, which is a type of antioxidant that has been proven to boost attention and memory, enhance one’s mood, and help fight cognitive decline in older adults.

In some, you have to listen to what your body’s telling you. Cravings are often indicators that the body is missing something it needs. The good news here is that opting for a healthier diet is not so much about being deprived of the treats you love but more about ensuring that your overall diet is well-balanced and nutritious for your body’s needs.

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References

Federation of American Societies for Experimental Biology (FASEB). “Eating Green Leafy Vegetables Keeps Mental Abilities Sharp.” (2015, March 30). ScienceDaily. Retrieved February 1, 2022 from www.sciencedaily.com/releases/2015/03/150330112227.htm.

Adan, R., et al. “Nutritional Psychiatry: Towards Improving Mental Health by What You Eat.” (2019). European Neuropsychopharmacology : The Journal of the European College of Neuropsychopharmacology, 29 (12), 1321–1332. https://doi.org/10.1016/j.euroneuro.2019.10.011.

Lachance, L. & Ramsey, D. “Food, Mood, and Brain Health: Implications for the Modern Clinician.” (2015). Missouri Medicine, 112(2), 111–115.

Marx, W.; Moseley, G.; Berk, M.; Jacka, F. “Nutritional Psychiatry: The Present State of the Evidence.” (2017). The Proceedings of the Nutrition Society, 76(4), 427–436. https://doi.org/10.1017/S0029665117002026.

Matsuoka, Y. & Hamazaki, K. Seishin shinkeigaku zasshi = Psychiatria et neurologia Japonica. (2016). 118 (12), 880–894.Owen, L. & Corfe, B. “The Role of Diet and Nutrition on Mental Health and Wellbeing. (2017). The Proceedings of the Nutrition Society, 76(4), 425–426. https://doi.org/10.1017/S0029665117001057.