Types of Foods which boost your Mental health
In terms of health, physical health is not only the one, but mental health is also part of it. And both could affect each others simultaneously. Considering some situation that could affect negatively each others, making negative loop instead of steady homeostasis as seen in the Fig.1.
Many people tend to overeat under stressful condition. It could lead obesity, unhealthy physical body and it may affect more to mental stress. Also, increase eating more fastfoods, microwavable foods or such kinds when you are busy. It would bring you under lack of nutrition, or making nutritional imbalancing. It would also easily make unhealthy condition. Unhealthy condition would bring you more stress, insomnia, .... And all of these making negative loop, worse your health more and more. In order to overcome this kind of situation, it wouldn't be easy, but some action we can take would be, which one of the key factor is, eating foods for mental health. As we said the mental health would affect physical health as well and it would be very significant part of it. Here, we introduce several types of foods which boost your mental health.
1. Prebiotics & Probiotics
Mental health and gut health are very related. There some interactions between gut and brain, which is called "Gut-Brain axis. The relation between Brain and intestine, Brain affects intestine, and intestine affects brain, vise versa, which are connected with the autonomic nervous system, hormones, cytokine and some biochemicals. As you might be experienced such things like, getting stomachache or needing bathroom when you get nervous, may be depressed with chronic constipation. Intestinal health would even affect with your emotion and characteristics. Even it would be also correlated with depression and anxiety. prebiotics and probiotics are for intestinal health. It is one of key for your mental health as well. Prebiotics are compounds in foods including oligosaccharides, dietary fibers and some type of carbohydrates which induce the growth and/or activity of gut bacteria. Foods contains oligosaccarides
- Onions
- Banana
- Asparagus
- Soybeans
Dietary fibers are contained in
- Fruits
- Vegetables
- Mushrooms
- Seaweeds
- Beans
Probiotics are fermented foods and drinks contain microbiota which has benefits for intestinal health such as
- Yogurt
- Kefir
- Pickles
- Miso
- Kimchee
- Natto
Even if you don't eat these fermented foods, you can obtain probiotics benefits by taking probiotic supplements.
2. Whole grains
Endosperm surface, endosperm, germ, and bran are remained in the whole grains, which are rich in minerals, vitamins and dietary fibers. if you eat white breads, replace the white breads to whole grain breads, and if you eat white rice, replace the white rice to brown rice, which will not only increase nutrients and dietary fibers but also lower glycemic index as well. As described previously, dietary fibers is one of prebiotics. The dietary fibers in the whole grains also induce the growth and activity of gut bacteria. A Research study compared people eating refined grains and people eating whole grains. And more depression and anxiety observed with eating refined grains for female. It didn't show any relevant for male. But, replacing refined grains to whole grains would reduce mental issue. Multiple studies show that whole grain relevant to decreasing heart diseases, cancer, diabetes as well. And those higher rate death diseases reduction will definately contribute longevity and more health benefits.
- Oats
- Barley
- Wheat
- Rye
- Quinoa
- Whole grain breads
- Brown rice
- Oatmeal
3. Berries
A research study shows that people who eats more berries tend to be easy going, optimism, and lower depression rate. And one of minerals, manganese, which is very rich in bluberry, seems very important for mental health. Low manganese diet tends higher rate of depression. Berries, you can have, instead of unhealthy snacks even if you are in busy situation.
- Blueberry
- Raspberry
- Strawberry
- Açai berry
- Goji berry
- Cranberry
- Blackberry
- Boysenberry
- Malberry
4. Nuts
A research study show lower depression rate with people eating nuts, especially walnuts would be the most effective. Walnuts are very rich in polyunsaturated fatty acid. Polyunsaturated fatty acid decreases depression disorder rate, and it can be used for both prevention and treatment.
- Walnuts
- Almonds
- Cashew nuts
- Pistachio
- Pecans
epilogue
Matter of course, foods are just part of it. exercise, even just walking, healthy good sleep, meditation also help your mental health. Mental health is very important for your health. And your healthy life will help achieving your life goal, enjoying your life with your family and significant other, good healthy relationship with your friends as well. If you haven't taken care of your mental health, please pay attention and take care! Enjoy your life!
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