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Healthy meal choices have a huge effect on our mental health. Psychiatry is single handedly making a meaningful development in the way we administer various mental illnesses.
Lack of nutrition is gradually being acknowledged as one of the major cause of mental illnesses like depression, schizophrenia and even anxiety. Improving your daily meal plans and dietary habits to be more healthy and nutritious might just be the best way to enhance your mental health. Do you want to know which particular foods are perfect for your brain?
No worries, we’ve put together a list of foods that when taken regularly, could totally enhance your mental health.
Beans are highly rich in folate, also called folic acid or vitamin B9. Lack of folate in the human body can cause depression and neurological disorders. A study with 800 participants in the Netherlands discovered that people had general cognitive functioning and better memory after consuming folate related supplements for three years in a roll.
Apart from folate, you will also obtain several brain enriching micro-nutrients from beans. Beans are known to be a rich source of protein, omega-3 and magnesium, all of which are essential nutrients for the brain.
Flaxseed, Salmon, and Chia seeds:
These three foods have one thing in common, they are high in omega-3 fatty acids. Omega-3 fatty acids are substantial for both the human health, and the total development of the body.
Our body can’t produce Omega-3s, hence we have to receive these important fatty acids from the foods we eat. Omega-3s also decreases the risks of getting various heart infections and inflammation.
In various studies, Omega-3 fatty acids were also found to help with depression and bipolar disorder. Consuming fatty fish like mackerel and salmon bi-weekly will give you the right amount of omega-3s needed.
Shellfish, a rich source of cobalamin and vitamin B12, is an essential vitamin for normal brain growth and nourishment especially during infancy. Lack of vitamin B12 in adulthood can easily lead to depression.
Experts advice individuals to consume vitamin B12 with folate as they both rely greatly on each other in order to boost metabolism. Apart from vitamin B12, shellfish are also a rich source of iron which is essential for the central nervous system to function properly. Several brain improvement supplements provides vitamin B12 and iron for the benefits mentioned above.
Fermented foods and yogurt are rich in anti-oxidant elements which can’t be found in the exact same concentration in non-fermented foods. Apart from helping in digestion, the lactobacillus and acidophilus strand may also enhance your psychological mood according to some studies.
Sushi is typically prepared with dried seaweed, which is a rich source of iodine. Lack of iodine can not only cause hypothyroidism that will lead to depression, but can also cause poor brain growth and mental decline. Lack of iodine in pregnant women especially in the the womb may cause mental delay later in life.
Almonds are very high in vitamin E, another effective antioxidant. Oxidative stress can be caused by Alzheimer’s disease and age-related mental decline.
A study of 48 elderly individuals who took part in the Third National Health and Nutrition Examination Survey discovered that poor memory were caused by low serum levels of vitamin E. Another study discovered that almonds increases brain acetylcholine levels by enhancing memory.
Huperzine A, a brain improving element found in Cogniflex supplements can also help guard acetylcholine levels.
The cocoa in chocolate contains polyphenols which are well known for their vast antioxidant effects in human health. The brain is very exposed to damages by oxidatives which can drastically increase with age.
Apart from this, the flavonols in cocoa can also enhance blood flow to the brain which can boost psychological functioning.
Scientists have discovered that lack of carbohydrates in diets might make depression worse, because foods rich in carbohydrate can trigger the levels of the feel-good hormone serotonin.
Scientists also found out that whole grains and bread both of which are low glycemic index food might provide fair but enduring developments psychologically while you can get instant but brief mood boosting effects with high glycemic index food.
Consuming a very nutritious diet daily, will give you all the essential nutrients needed for the right brain functioning. The brain is a strong organ that needs lots of nutrients and energy to perform properly.
Scientists have now discovered that mental health problems are mainly caused by lack of nutrients. Including these foods into your daily diet plan can help your general mental health, daily mood and improve your memory.
Also use nutritional supplements, they are rapidly becoming the new way to cure mental illness with the normal treatments. There are various type of Brain supplements depending on the mental illness. You are advised to consult your doctor before taking any mental health enhancing supplement.
Although most of the supplements they sell on the market gives you the exact same nutrients you get in foods, these are the top 3 supplements that actually works with your diet to boost mental health;
Other Supplements That Can Help Mental Health.
This is an amino acid supplement that improves both mental and physical energy. It acts a effective antioxidant, that guides your brain from any radical damage.
ALCAR also increases serotonin and norepinephrine, the neurotransmitters that play a vital role against depression.
This supplement is so powerful, you will starting seeing results within a week. Improving your mood, mental clarity, memory, focus, processing speed and has strong anti-aging effects on the brain.
Alpha GPC (alpha-glycerophosphocholine)
This a synthetic form of choline, a top memory enhancer and an vital nutrient for healthy brain cells, brain development and neurotransmitter formation.
A patented brain mineral and an essential dietary mineral that is required in more than 600 metabolic functions.
Magnesium supplementation has over the years proven helpful for several mental health conditions including anxiety, ADHD, bipolar disorder, depression and schizophrenia.