You are what you eat. On depressing days, it’s easier to resort to sugary and high-calorie foods that cause other health conditions while they appear to immediately stimulate energy levels. In the long term, this has negative consequences. While stress, genetics, environmental factors and poor sleep could be the larger reasons of psychological problems, nutrition has a role to play in improving brain health.
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Refined carbohydrates, french fries, red meat, burgers, and steaks are inflammatory foods that should be avoided if a person is under mental duress. Foods that cause inflammation can lead to Alzheimer's
and depression. Adding foods with anti-inflammatory effects can protect brain health since they contain antioxidants and polyphenols.
Here are some of the best foods to eat to improve mental health:
Dark Chocolate
Feel good compounds are released by the consumption of dark chocolates, such as caffeine and theobromine. Another compound called N-acylethanolamine has been compared to cannabinoids, which improves mood. Dark chocolates contain flavonoids that boost brain health by regulating blood flow in the brain, which also reduces inflammation.
Berries
The fruits contain antioxidants and phenolic compounds that help beat oxidative stress, which is associated with inflammation in the body. Anthocyanins are a type of flavonoids that give the berry the purplish-blue color. A diet filled with anthocyanins helps lower depression, according to one study.
Oats
Oats filled with fiber help maintain energy levels by letting carbohydrates flow slowly into the bloodstream. One cup of raw oats contains about 8 grams of fiber. By keeping blood sugar levels stable, it prevents unpredictable mood swings. People who eat oats for breakfast benefit immensely in terms of their mental health, according to one study.
Fatty Fish
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Salmon and tuna are rich sources of omega-3 fatty acids and vitamin D, both of which can potentially lower depression because the latter helps produce serotonin while the former helps it work.
Bananas
Vitamin B6 present amply in bananas helps produce dopamine and serotonin, whichh are key neurotransmitters to maintain one’s mood. Bananas contain fiber as well as sugar, hence sugar is released slower into the bloodstream, helping regulate mood swings that dip with low blood sugar.
Coffee
The caffeine content in coffee prevents adenosine from forming connections to brain receptors. Coffee increases the production of feel-good neurotransmitters such as dopamine and norepinephrine.
Related video: Food remedies: Learn what to eat to beat common ailments (Provided by TODAY)
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