EAT WELL TO THINK WELL: TOP 10 FOODS TO BOOST MENTAL HEALTH
- Jan Sato
- Mar 14, 2019
- 6 min read
Updated: Mar 22, 2019
“You are what you eat" - 99 people in the room
You probably heard that phrase once, twice? Thrice? Okay, a million times. Most of us are concerned on what food does to our body. Probably you googled “Benefits of eating kale" or “Benefits of drinking green tea”. I am pretty sure that you never google how food affects the human mind.
What if I told you that food can affect our mood and behavior? Well, you may noticed that when you were hungry you tend be a grumpy cat. When we are anxious or stressed we tend to eat a lot to alleviate the negative feeling. Well, eating half of nutella jar can help but we should be aware that these foods have effects on our mind. It may affect us in two ways, make us feel good or make us feel more dissatisfied.
An existing branch of psychology called Nutritional Psychology is the science on how nutrients affect our behavior and mood. Nutritional Psychology and Psychiatry are related to each other and works hand in hand for better mental functioning. Nutrient deficits can even cause mental disorders such as depression and anxiety. With this, Nutritional Psychology and Psychiatry emerged.
Here are the list of foods that can improve your mental health:
1. Whole-listic grains
You may want to re-consider that extra cup of brown rice.
Many studies proved that whole grain products such as barley, brown rice, oatmeal, buckwheat, and other related grains possessed tryptophan. Tryptophan is a type of amino acid that makes the brain produce more serotonin. Serotonin also called “feel good hormone” is a type of neurotransmitter produced by the brain. What does serotonin do? Serotonin is responsible in calming the mind, improving one’s mood, and helps maintaining a desirable sleep cycle.
2. Blue-BERRIES for your blues
Go grab your grandma’s basket and go foraging in the woods.
There are many edible berries that can be found in the wild and of course in the nearest grocery store. Strawberries, raspberries, blackberries, blueberries, name any fruit that ends with the word “berry”. Berries are known to possess antioxidants, these antioxidants helps to repair cells and also fights inflammation brought by free radicals (e.g. pollutants, smoke, cigarette smoke etc.). Moreover, these antioxidants were proven to lessen symptoms of depression and anxiety. Berries with polyphenolics such as blueberries and strawberries were proven to improve cognition. Memory, concentration, and attention span are expected to be enhanced.
3. Fish of mind
They say that fish is the food of the brain. Is it true?
Salmon, trout, halibut, mackerel, name it! These fishes are packed with high protein, vitamin D, and potassium. They are also an excellent source of DHA, an Omega-3 fatty acid which improves short and long term memory. With this effect, DHA primarily contributes to the optimal brain health. In addition to this, if you’re on a diet high in Omega 3 you are actually boosting your mental health. Salmon for example has high levels of DHA, it also provides tryptophan which is then converted into serotonin. It serves as a mood regulator and even reduce anxiety and depression. If you don’t like fish, well get some fish oil soft gels! There’s no excuse in getting some DHA for your brain.
4. When life hands you lemons... make a lemonade!
It can be Beyoncé’s album but it can also be those rounded yellow fruits resting on the fruit rack
A team of researchers from University of Otago in New Zealand proved that eating raw fruits and vegetable are associated with better mental health and fewer signs of depression. Guess what’s included in the list? CITRUS FRUITS.
Lemons, oranges, limes, grapefruits, pomelo, anything with zest! Make sure you include some of them in your diet. Grab a piece of orange as a healthy snack instead of junk food.
5. Green leaf for a relief
Who wants some broccoli pizza?
According to a team of researchers from University of Otago located in New Zealand, eating leafy green vegetables such as spinach, broccoli, lettuce, kale, and collard greens boosts mental health. A published study in neurology says that eating leafy greens slows the rate of cognitive degeneration. They don’t just improve your mental health but your gut too! Broccoli for example is high in potassium, folate, and vitamin C. It is also a prebiotic and this creates a good environment for probiotic bacteria to flourish in the stomach.
6. Dark Chocolate for your dark days
“Chocolate doesn’t ask silly questions, chocolate understands.” –Anonymous
Did you know that chocolates can make you happy? Of course you do! Science says that eating dark chocolate boosts the production of endorphins. With the right amount of endorphins, your pain and negative effects of stress will decrease. It is also one of the top dietary source of tryptophan that can cause happiness and positive mood. Aside from this, dark chocolate also improves learning, memory, and focus. Lastly, dark chocolate improves blood flow to the brain.
7. TEA-rs away
It’s tea time. Let’s have a tea party.
There are many types of tea out there, we have the famous green tea, black tea, chamomile, peppermint, and many more. According to Canadian Mental Health Association (as cited in Yeung, 2016), there are four amazing ways that drinking tea can be beneficial to your mental health.
Tea is good for the body and brain. Weight loss? Nah. That’s old news. Tea also promotes attention and alertness.
Tea can your mind calm or alert. As mentioned earlier there are many types of tea. Some variety can make you super alert but some variety can also make you calm. A chamomile tea for example is a famous type of tea known to calm your nerves. Additionally, chamomile tea can ease anxiety, stomach upset, insomnia, and even aid in some mental health issues.
Tea can sharpen your cognition and memory. Majority of tea contains a psychoactive amino acid called theanine. This psyschoactive amino acid is known to enhance cognitive performance. Green tea on the other hand, helps to slow age-related issues. There is also a natural component found in green tea that may help develop cure for Alzheimer’s disease.
Tea alleviate stress. Relax, smell the aroma, look at your surroundings while you casually sip your tea.
8. Going BANANAS!
“If life gives you lemons, have a banana” – Frank Wakefield
Bananas has serotonin but it doesn’t mean that you’re going to take its serotonin when you eat them. The serotonin in bananas doesn’t dab to the blood-brain barrier. This means that it cannot get into the brain to supplement the serotonin. However, bananas do have a high content of vitamin B6, vitamin B6 is essential for helping the body make its own serotonin. If you eat more bananas, you are basically boosting your brain to produce more serotonin. Keep in mind that you should eat this in moderation. Everything in excess might be bad!
9. Are you NUTS?!
Am I the only one who thinks that walnuts resembles a brain?
Walnuts are filled with antioxidants. High antioxidant intake can trigger oxidation in the brain and body. These nuts can also promote neural growth of new neurons or brain cells. With new brain cells emerging, good mental health will follow. If you want some variety include almond, peanuts, Brazil nuts, pistachio, macadamia, and many more! Don’t be boring. Let it be colorful and full of crunchiness!
10. CARROTified mind
I trust Bugs Bunny so I'm gonna dig one!
A carrot is packed with lots of nutrients, vitamin A, biotin, vitamin K, molybdenum, potassium, vitamin C, and vitamin B6. As mentioned before carrots has vitamin C, with this free radicals are prevented to take action. The main feature of this nutrient is that it ensures proper brain function. In addition to this, vitamin B6 that can also be found in carrots not just help the body produce red blood cells, it also help the nervous system function properly.
What are you waiting for? Just pick one or more foods above for your mental health. I am also encouraging you to have your mental health check by a professional.
Imagine yourself munching on a carrot while having a dialogue with your Psychologist or Psychiatrist. If he or she asks you “Why are you eating a carrot?” you can say “It’s for my mental health” then wink.
Sources:
(n.d.). Retrieved March 14, 2019, from https://www.psychologyschoolguide.net/career-guides/becoming-a-nutritional-psychologist/
7 Foods to Improve Your Mental Health and Wellness. (2018, July 09). Retrieved March 14, 2019, from https://anzmh.asn.au/2018/04/19/foods-mental-health-wellness/
Dark Chocolate - An Ounce a Day Keeps the Doctor Away? (2013, March 20). Retrieved March 14, 2019, from https://gofitlife.ca/dark-chocolate-an-ounce-a-day-keeps-the-doctor-away/
Food for Mental Health: Supplements That Fight Depression. (n.d.). Retrieved March 14, 2019, from https://www.psycom.net/food-supplements-fight-depression-mental-health
Kevin, Radia, Alban, D., Heryford, N., Alban, D., & Wanda Hilton. (2019, February 02). 9 Proven Brain Benefits of Dark Chocolate. Retrieved March 14, 2019, from https://bebrainfit.com/benefits-dark-chocolate/
Miller, J. (2018, May 19). 10 Health Benefits of Carrots – Proven by Science (and 4 Carrot Recipes to Try). Retrieved March 14, 2019, from https://www.jenreviews.com/carrots/
Schimelpfening, N. (n.d.). Does Eating Bananas Improve Your Mood? Retrieved March 13, 2019, from https://www.verywellmind.com/bananas-increase-serotonin-fact-or-fiction-1066923
Top 10 Mental Health Foods. (2016, February 23). Retrieved March 14, 2019, from https://mentalhealthfood.net/top-10-mental-health-foods/
Yeung, S. (2017, July 31). Tea: The Mental Health Super Drink. Retrieved March 14, 2019, from https://tranqool.com/blog/post/tea-mental-health-super-drink
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