We’ve all heard the phrase” You are what you eat”, but it might be more accurate to say,” You feel what you eat”. The more we learn about nutrition and emotional wellbeing, the more it seems these two important aspects of well-being are interconnected. A growing body of research indicates that what we put on our plates and in our mouths may actually affect how we think and feel. Though environment matters ( if you gather for a friend’s birthday and all enjoy some chocolate cake up, the interaction function can improve cognitive health ), it usually boils down to the fact that certain foods promote disease, while some tame it. Disease has been linked to all sorts of mental health concerns, including the two most common maladies among Americans: anxiety and depression. Fortunately, numerous nutrients, such as antioxidants, omega-3 fatty acids, L-theanine, and resistant starch all show promise for dialing down inflammation and/or elevating serotonin ( the “feel-good hormone” ) in the brain. Consider these eight products to combat disease and improve mental health. ” Chia seeds, flax seeds, and ground flax seeds are all excellent sources of omega-3 fatty acids, which support mental health and battle inflammation”, says Nichole Deandra, MS, RDN, author of The Fiber Impact. In reality, no matter which variety you prefer, you really can’t go wrong with grains. ” All grains, like hemp, flax, and flax, as well as sunflower seeds and pumpkin seeds, include an abundance of nutrients that support emotional health and feelings, such as magnesium, B vitamins, and iron”, Deandra says. To enhance these effects, combine some crunchy seeds with walnuts. According to a 2022 study published in Nutrients, consuming about a half cup of walnuts per day was linked to improved mental health and less stress in college students. ” If you’d like to improve your mental health, sip on green tea”, says registered dietitian Lisa Andrews. ” A systematic review found that green tea drinkers had lower rates of depression “.The probable reason for green tea’s anti-melancholy effects? An amino acid called L-theanine. Registered dietitian Jess DeGore explains that” this amino acid works by releasing levels of certain brain chemicals, such as serotonin and dopamine.” ” These help the body deal with stress, increase cognitive function, influence mood, and improve sleep”.Also Read:
Dietitians are anticipating nine food trends for 2025. You may have heard that high-fat fish like tuna, salmon, and sardines have the potential to help prevent cognitive decline because of their EPA and DHA fats. Omega-3s that may improve memory can also have an impact on mood. ” The brain is made predominantly of fat, and omega-3s are used to build brain and nerve cells”, says registered dietitian Sarah Schlichter, co-host of the Nail Your Nutrition podcast. ” Not getting enough omega-3 fatty acids from foods like fatty fish is linked to poorer cognitive health and even depression” .One particularly budget-friendly source: sardines. ” These inexpensive, shelf-stable fish are a powerful source of omega-3 fats”, says Kim Kulp, RDN. ” They can easily be added to salads or made into a sandwich” .We already love broccoli for its vitamin C and fiber, and its cancer-fighting power. Now that it has a potential benefit for mental health, we love it even more. ” Broccoli has been associated with better brain performance and mental health due to its anti-inflammatory effects”, says Schlichter. And that’s not all that the colorful green veggie has to offer. ” Broccoli is also high in vitamin K, which has been linked to improved mental health”, she says. Photo: AdobeStockSmall-but-mighty “pulses” (aka beans, peas, and lentils ) are not only a popular source of plant-based protein, they’re also an excellent source of fiber. We all know fiber for its impact on gut health, but increasingly, studies have connected a diet high in fiber to benefits for the brain, too. ” Research shows that high fiber foods may help to reduce anxiety, boost cognition, and support a happy mood”, says Deandra. ” A possible mechanism is fiber’s effect on feeding healthy gut bacteria, which supports short-chain fatty acid production, reducing inflammation and oxidative stress “.Another theory is that, since fiber increases the diversity of microbes in the gut, it could improve neurotransmitter production via the gut-brain axis, Deandra notes. Regardless of the backstory, one thing’s clear: pulses are healthy for your gut and your brain. Try Camellia brand, which offers beans, peas, and lentils in their dry form as well as in convenient meal starter kits. Also Read:
25 tiny changes you can commit to for a healthier new yearMove over, turkey. Another tryptophan source in town might help you find your inner zen, too. ” Tofu is a great vegetarian source of tryptophan, which our bodies need to make the feel-good neurotransmitter serotonin”, says Kulp. Consider soft tofu as a cheese substitute in lasagna, or pan-fry the extra-firm variety as the start of a savory curry. Tofu even works well in creamy desserts. Breakfast is a good starting point for mental health. ” Oats, especially when uncooked, such as in overnight oats, contain resistant starch”, explains Kulp. The gut microbes, which can produce the neurotransmitters dopamine and GABA, consume this type of starch because it resists digestion. Feeling blue? Using our nervous system, both of these substances can communicate with the brains to reduce anxiety and depression. Reach for blueberries. ” Blueberries are high in antioxidants and flavonoids, which have been associated with a lower depression risk, especially in women”, says Schlichter. Look for wild blueberries, which are often available frozen. A 2020 study found that after four weeks of wild blueberry supplementation, adolescents reported fewer symptoms of depression. This article first appeared on Clean Plates.
The top 8 foods for your mental well-being
