Have you ever heard metallic bangs at the back of your head, like sounds of a triggered alarm blaring through a corridor, your tummy rumbling as though it had a voice of its own, then discovered all you had for lunch was a huge donut and a warm Coke?
You were surely puffed inside, and no, not just because you had only donuts and soda for lunch, but because you had donuts and soda for lunch!
Well, probably.
If no one has ever told you that your food affects your mood, then you’re just doing the right thing reading this post.
Quite unpopular is the knowledge of how our nutritional choices affect our overall mental well-being, and as a result, people end up eating donuts and sodas every lunchtime, feel depressed and anxious, and then blame their stomachs.
Donuts and sodas are my favorite, by the way, that’s why I keep talking about them. Here are other things we’ll talk about:
- Some Key Nutrients For Mental Health.
- Foods That Boost Mood And Energy.
- Foods That Negatively Impact Brain Function.
- Tips For A Brain-Healthy Diet.
Some Key Nutrients For Mental Health
If you’re not a fan of biological science, skip this section!
You’re still here, aren’t you?
These nutrients aren’t just complements, they’re essences. They are needed if you are to experience a breakdown-free and continuous mental clarity, which means a more productive, fulfilled life.
Here are some vital nutritional values that are essential to improving one’s mental health:
Omega-3 Fatty Acids: These acids are essential polyunsaturated fats crucial for heart health, brain function, and inflammation regulation. They support heart health by lowering blood pressure, aiding brain development, and cognitive functions. In other simple, less orthodox words, they regulate intangible activities inside your heart and head to improve your mood. Period. And please, you don’t need to know all that bullshit, just know which food to eat, which will be discussed very soon. If you survive this section!
Complex Carbohydrates: Carbohydrates are energy-giving foods. Fun fact! Complex carbohydrates are a type of carbohydrate that consists of longer, more complex chains of sugar molecules. They are typically rich in fiber, vitamins, and minerals, and are found in whole, unprocessed foods such as whole grains, fruits, and vegetables. These beloved elder brothers provide sustained energy, support healthy digestion, and can help lower cholesterol levels( blah blah) and regulate blood sugar. If you were expecting a springy-spring description of how complex carbohydrates improve mental health, then no, it works in processes. By regulating blood sugar, a person’s mood swings, motivations, anxiety, and stress are kept at their proportional level, making for good mental health.
Protein: Proteins provide a lot of essentials that stabilize blood sugar, support brain function, provide energy, and deliver Amino acids, which regulate moods and emotions. Eating eggs, instead of donuts, will do no harm in this sense.
Vitamin D: As a key nutrient in the maintenance of an upright mental health, vitamin D reduces depression. Vitamin D supplements, such as fatty fishes, egg yolks, fortified foods, when combined with sun exposure, bring about a sunshine, spring-time-on-the-beach-with-only-veggies-on-the-picnic-mat kind of feeling. You’ll find out what kinds of food to eat to access the vitamin D-invoked kind of experience in the next section.
Probiotics: These are live and beneficial microorganisms (bacteria and yeast) that support gut health and overall well-being. They influence the gut-brain axis, potentially reducing stress, anxiety, and depression. They are mostly found in fermented stuff. Nope, I didn’t say alcohol!
Foods That Boost Mood And Energy
Omega-3 rich foods, dark chocolate, complex carbohydrates, and some food varieties that aren’t toxic to the mental faculty, and don’t make your nerves go all Cowboy in your head, are what will be mentioned here. As food is very subjective, so will the list be as versatile.
Foods that support mental health include:
- Fatty Fish: Rich in omega-3 fatty acids (salmon, sardines, mackerel).
- Leafy Greens: Packed with folate and vitamins (spinach, kale, collard greens).
- Nuts and Seeds: Rich in healthy fats and antioxidants (walnuts, chia seeds, flaxseeds).
- Whole Grains: Complex carbohydrates for stable energy (brown rice, quinoa, whole wheat).
- Fruits: Rich in vitamins, minerals, and antioxidants (berries, citrus fruits, apples).
- Fermented Foods: Support gut health (yogurt, kimchi, sauerkraut). No alcohol, still!
- Dark Chocolate: Contains flavonoids and mood-boosting compounds.
- Lean Proteins: Support brain function and mood (chicken, turkey, beans).
These food categories, if you aim for a healthy, sustainable mental life, should be part of your diet. You should try investing in your health by embracing them… and also ditching the foods below.
Foods That Negatively Impact Brain Function
The brain isn’t just a transmitter and creator of nervous actions, but also a reactor. Actually, the brain is more of a reactor than it is an actor. It reacts to what we hear, see, feel, and smell at times. It also reacts to what we eat. As some food bolsters it, so do some weigh it down:
- Processed and Packaged Foods: High in unhealthy fats, added sugars, and sodium.
- Sugary Drinks: Can lead to inflammation and oxidative stress.
- Refined Carbohydrates: Can cause blood sugar spikes and crashes.
- Foods High in Saturated and Trans Fats: Can increase inflammation and oxidative stress.
- Foods with Artificial Additives: Some artificial additives, like MSG and aspartame, may negatively impact brain function.
Specific foods to limit or avoid:
- Fast Food
- Processed Meats(e.g., hot dogs, sausages)
- Baked Goods(e.g., pastries, cakes)
- Fried Foods
- High-Sugar Snacks
If eating any of these foods is a habit, you’d better set a limit.
Tips For A Brain-Healthy Diet
- Eat plenty of fruits and vegetables: Aim for a variety of colors to get a range of nutrients. Rather than binging on straight-up mangoes.
- Include omega-3 rich foods: Very, very important.
- Choose whole grains: Brown rice, quinoa, and whole wheat provide sustained energy and fiber.
- Incorporate lean proteins.
- Healthy fats are essential: Nuts, seeds, avocados, and olive oil support brain health. ( That doesn’t mean gulps of olive oil do the deal, though)
- Stay hydrated: Lots of ’em! Drink plenty of water throughout the day, especially during hot seasons.
- Limit processed and sugary foods: Opt for whole, nutrient-dense foods instead.
- Consider fermented foods: Yogurt, kimchi, and sauerkraut support gut health, and are linked to brain health.
One’s mental health is one of the most important yet neglected aspects of one’s life. Easier to come to mind when the issue of health is mentioned, perhaps, is physical health. However, a failure in keeping one’s mental health up to date equals an invitation to physical body problems, and food, seriously, food plays an important role- whether in making it, or marring it.
Have fun kicking out sugary drinks, chips, fries… and donuts from your refrigerator and kitchen!!
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