You are what you eat. Thus, if you consume food that causes depression, then you are likely to suffer from a form of mental health. To improve your mental health, you should follow the right mental disorders diet.
Eating well will affect your feeling of wellbeing. Several researchers conclude that people who eat a lot of fruits and vegetables are happier than those who consume more meat and processed foods.
What Food to Eat for Mental Disorders Diet?
A poor diet can worsen your mood. In some studies, eating high fat and low carb foods (keto diet) can help children with epilepsy. Not only that but this type of diet can also reduce fatigue and depression.
A Mediterranean diet is also an ideal diet for people with mental disorders. It is known to protect against depression and anxiety. The food included here is rich in vegetables and olive oil.
Just by changing your nutrition can help in your traditional therapy. For nutritional interventions, you must increase your healthy habits while lowering those unhealthy ones.
There is no clear answer as to how diet can change your mood. However, what experts know is that vitamins can help in the proper functioning of enzymes. In that way, it promotes proper reactions, like the production of serotonin, which is vital in happiness.
Several studies showed that consuming a lot of sugar decreases the brain-derived neurotrophic factor (BDNF). It is a type of protein involved in the development of mental disorders, like anxiety and depression.
Some studies also showed that the gut has a vital role in maintaining mental health. The bacteria in the gut can communicate with the brain, which plays a vital role in depression and anxiety.
Certain foods can enhance mood because of the enzymes in the food that can increase serotonin levels.
If you wish to follow a Mediterranean diet, you must focus on whole grains and legumes. Then, fill your plate with plenty of vegetables and fruits.
You should also eat fatty fish, like salmon.
Get rid of red meat as it is not good for your mental health.
Make sure that you are eating healthy fats, like olive oil and raw nuts.
You must also avoid sweets and wine.
This type of diet is more about adding fresh fruits and vegetables, as well as fatty fish and olive oil.
How About the DASH Diet as Mental Disorders Diet?
This diet can be categorized as a mental disorders diet that focuses on vegetables, fruits, and whole grains. You will get your protein from chicken, nuts, and fish. Then, you must switch to low-fat dairy while you limit sugary drinks, alcohol and saturated fats.
Top Foods to Boost Mood
Oily Fish as Mental Disorders Diet
It is brain food. Oily fish contains omega-3 fatty acids. Studies showed that these fatty acids can travel through the brain cell membrane.
From there, they can interact with other molecules associated with mood.
Furthermore, these fatty acids have anti-inflammatory reactions that can relieve depression.
The bottom line is that the omega-3s in oily fish can help in mood disorders.
Additionally, the fatty acids can boost feelings of mental health and wellness, thereby reducing anxiety levels.
Oily fish would include trout, salmon, and prawns. You may also take a fish oil supplement.
They contain antioxidants that protect our bodies from any age-related health risks.
Berries are super fruits categorized as top brain food that can improve cognitive function and boost memory.
Indeed, our cognitive function declines as we age. However, you can preserve it by following a mental disorders diet rich in plant-based foods, such as berries.
In some studies, researchers found that older adults who consumed blueberry juice experienced an increase in their brain activity and memory. One of the factors that caused this effect is the presence of flavonoids.
Furthermore, the antioxidants in berries are shown to prevent Alzheimer’s disease, which is a form of dementia affecting some parts of the brain that control memory and though.
Berries also contain compounds that protect the brain cells from the damaging effects of free radicals.
Berry fruits can also change how neurons communicate, which can prevent brain inflammation that contributes to neuronal damage and boost motor control and cognition.
As you add berries to your daily diet, you can increase the production of brain cells in your brain. They can also improve concentration and memory.
Those who consumed a blueberry smoothie each morning found to be better at mental tasks than those who do not drink it.
The antioxidants in blueberries stimulate blood flow and oxygen to the brain as they keep the mind active.
Thus, if you are looking for a perfect snack, make sure to eat blueberries, raspberries, and blackberries. The antioxidants in these berries can repair cells and combat brain inflammation.
They are also said to lower symptoms of anxiety and depression. The polyphenolics in the berries can improve memory, attention span, and concentration.
Leafy Green Vegetables
They are not only useful in boosting your physical health but they are also ideal in improving mental health.
People who are always eating leafy greens, like spinach and kale, have a slower rate of decline in their cognitive function.
These vegetables contain brain nutrients, like lutein, folate, and vitamin K. To help you eat more leafy greens, you can use them as wraps for your favorite sandwich.
Use collard and romaine.
You may also add them in your smoothies to give your drink a handful of leafy greens. Shop for spinach leaves. Toss them in your blender with fruits, ice, and yogurt.
Leafy greens can also be used in sauces. Simply chop your spinach and beet greens to your marinara sauce.
Or you can steam your kale and add it to your bolognese. You may also eat them with eggs by adding them to your omelet or scrambled egg.
Mental disorders diet involves eating healthy foods and getting rid of the sugar. But these foods are not enough to help you boost your mood. You must also include regular exercise in your routine. Plus, take some supplements to further assist your cognitive function.