The daily lifestyle of an average working Indian is a rushed and monotonous routine consisting of going to work, a 9-5, giving up all your energy at the workplace, and coming home late, exhausted. We all forget caring for our mental and physical well-being in this quick-paced life. In the year 2017, a burden of mental health conditions across India revealed that as many as 197.3 million people required care for mental well-being. Here are some little changes you can make in your diet to help improve your mental health.
1.Banana
This delicious fruit with yellow peels contains an amino acid called tryptophan that releases a compound that makes serotonin and melatonin. serotonin and melatonin help regulate a good mood and sleep cycle.
2.Dark Chocolate
This bitter-sweet compound made of cocoa tastes amazing and acts as an antidepressant. This is possible due to the presence of mainly three components, tryptophan, theobromine, and phenylethylamine, that improve one’s mood positively.
3.Blue Berries
This tiny fruit is rich in disease-fighting anthocyanins, which may lower the risk of depression. The berries are also rich in flavonoids, positively affecting mood and improving mental well-being. In an assessment, 2 hours after consumption of blueberries by a group of young children and young adults, emotions of joy, alertness, and interest were observed.
4.Mushroom
These edible fungi packed with vitamin D are linked to antidepressant qualities and boost mood. To get the most out of mushrooms, it is recommended to expose them to sunlight for a few hours before cooking them.
5.Coconut
Coconut oil increases tryptophan levels, boosts a positive mental state, and thus helps to counter disorders such as depression. This hard-shelled fruit also helps to raise dopamine levels, and the coconut milk is rich in medium-chain triglycerides that may reduce anxiety.
6.Ashwagandha
This herb, which is also known as Indian ginseng, helps to control mood swings and anxiety. The best ability of this herb is to reduce stress, which is due to its classification as an adaptogen
7.Turmeric
Turmeric is an essential component in the Indian kitchen. This spice is an antioxidant and boosts brain-neurotrophic factor (BNDF), further shielding us from mental illnesses such as Alzheimer’s and depression.
8.Brahmi
This is one of the most essential herbs to treat mental illnesses and physiological disorders. This herb rebuilds brain tissues and increases the branching of dendrites in the brain. This herb helps in the treatment of Alzheimer’s, anxiety, and depression
9.Avacado
This creamy green fruit contains nutrients that regulate the nervous system and our mood to make us happier. A 2020 study also showed how healthy fats in avocados lead to decreased anxiety.
10.Salmon
This fish is rich in omega-3 fatty acids and has been linked to reducing several mental disorders, boosting memory, and treating symptoms of depression and anxiety. If you are struggling with mental health this is a component you must add to your diet.
11.Tomatoes
This fruit is essential to fight brain diseases, prevent cell damage to the brain, and treat Alzheimer’s disease. All this is possible because of the presence of Phytonutrient. The folic acid and folate in the fruit help in the proper maintenance of the nervous system.
12.Lentils
These contain a type of vitamin B that helps with dopamine production. Hence, this leads to a better mood and mental health
13.Yogurt
Yogurt contains active cultures and the best probiotic sources. Gut health is related to mental well-being, so a healthy gut lead to a healthy mindset. The vitamin D in yogurt also promotes a good mood.
14.Nuts
Cashews and walnuts have a high concentration of omega-3s, which helps fight the symptoms of depression. The magnesium in nuts also helps in the flow of oxygen to the brain, leading to a better mood
15.Pumpkin Seeds
Pumpkin seeds have nutrients like magnesium, copper, iron, and zinc. These help in better functioning of the brain and improved memory. These nutrients enhance nerve signaling, capacity for learning, and memory. If the levels of these nutrients drop, it leads to several neurodegenerative disorders such as Alzheimer’s.
16.Broccoli
This green tree-looking vegetable is rich in antioxidant properties. This essential vegetable improves memory and maintains brain cells.
17.Beans
Chickpeas and kidney beans have plenty of antioxidants and fiber. Antioxidants are essential to maintain good mental health. Along with these properties, beans have thiamine, which helps produce acetylcholine, which acts as a neurotransmitter for memory.
18.Eggs
The egg yolk consists of antioxidants. The presence of choline in eggs is also essential for brain development and enhancement of memory.
19.Tea
When tea is consumed, freshly brewed, it calms and relaxes our minds. This drink is rich in flavonoids. If consumed, regularly it enhances memory and enables a good mood.
20.Soya
Recent studies have revealed how the consumption of soy can lower the risk of depression, and improve long-term and short-term memory.
