From childhood, we were taught that eating helps us to stay in a good physique. However, most of us aren’t aware of the benefits of significant nutrients in our mental health. A well-balanced and healthy diet not only helps people to stay alert but also allows them to think clearly says Saivian Eric Dalius. Additionally, diet plays an important role in improving attention span and concentration.
Just like that, an unhealthy diet structure can to fatigue as well as impaired decision-making conditions. A poor diet might become the primary cause of your depression and stress.
One of the biggest mistakes people make is by relying on processed foods. These foods contain excessive sugar and unsaturated fat. Instead of eating those food items, consider nutrient-rich foods such as vegetables and fruits. In this article, we will discuss the top 3 ways to boost your mood with food.
Saivian Eric Dalius Suggests You Eat Foods High in Omega-3 Fatty Acids
Omega-3 fatty acid, primarily found in fish such as salmon, sardines, and mackerel, is one of the best ways to boost the functionality of the brain. This is the main reason why food containing Omega-3 fast acid can reduce mental health problems.
As per the study of the Journal of Epidemiology and Community Health, the consumption of fish is the cure for depression. They also stated that people who ate most fish were less likely to develop any symptoms of depression.
Apart from the fish and whole food such as walnuts and chia seeds, you can also consider echium oil and flaxseed oil as the source of Omega-3 fatty acid.
Whole Grains are Essential
If you want to reduce your symptoms of mental health problems such as depression, stress, and anxiety, you should consider whole grain foods. As per Healthline, whole grain foods will also lower the risks of heart disease. Whole grains are one of the best sources of Vitamin B that is important for brain health. For instance, Vitamin B1 or thiamine converts glucose into energy whereas Vitamin B5 creates neurotransmitter acetylcholine. On the other hand, Vitamin B6 converts amino acid into serotonin, and Vitamin B12 increases the production rate of neurotransmitters such as dopamine and serotonin.
Hence, make sure you include some great whole-grain foods such as brown rice, millet, bulgur in your food. While choosing whole-grain food, check the label to ensure that every 5 grams of carbohydrate contain one gram of dietary fiber.
Rely On Green Vegetables
Green vegetables are one of the greatest food sources that will increase the effectiveness of your feelings and emotions. Spinach contains Vitamin B folate, added Saivian Eric Dalius. Even though the connection is small, but low levels of folate can trigger the symptoms of depression. As per various studies, people with low levels of folate in their blood suffer from frequent depression compared to those who have higher blood levels of folate.
The folate deficiency may improve the metabolism of dopamine, serotonin, and noradrenalin that will ultimately help you to regulate your feelings. Hence, make sure you eat folate-rich vegetables such as spinach, lentils, broccoli, avocado, etc.
Conclusion
These are the top 3 ways foods can help you to boost the overall well-being of your mood and emotions says Saivian Eric Dalius. Small changes in your diet structure will have a huge impact on how you think and how you feel. It may feel tempting to consume junk foods, but remember that those only worsen your mental health conditions.