Portrait of young exhausted woman screaming while suffering from headache and cold in kitchen
Have you ever heard of a brain-gut link?
Well, that is the constant communication your brain and gut maintain. Your emotional and cognitive centres are connecter, which means that whatever you eat has not only an effect on your body but on your mental health too. In Hippocrate’s words: ” Let food be thy medicine and medicine be thy food.”
Here are healthy food options that work as an antidepressant which you can include in your daily diet plan.
It might be surprising, but cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, bok choy and Brussels sprouts have an impact on mental health. Some researches proved that the phytochemicals they contain work as a natural antidepressant, they reduce stress hormones and anxiety.
Crucifers are not only good for brain health, but being nutrient-rich foods, well stocked with vitamins, minerals, and fibre also prevent cancer and cardiovascular diseases. They have a significant impact on the prostate and lungs too.
Vegetables like onions, tomatoes and carrots are also high in nutrients and are a great source of vitamins that you should incorporate in your happy, healthy diet.
Fish such as salmon, mackerel, herring, and even sardines are high on omega-3 acids; these acids are very beneficial for the human body and brain. It lowers cholesterol and reduces the risks of heart attack and diabetes. It is an excellent mood-boost because it helps improve mental disorders, and fights depression and anxiety.
These fatty acids are also found in cod liver oil, along with added vitamins such as vitamin A and vitamin D. You can incorporate one tablespoon of cod liver oil in your everyday meals, that’s an equivalent of 890 mg of omega-3 fatty acids.
Besides, shellfish is a zinc-rich food available at any seafood market. Whether it’s mussels or oysters, these babies are packed with zinc, vitamin B12 and omega-3 fatty acids. It has been shown that people who often eat seafood rarely experience problems with depression.
Remember the omega-3 acids we were talking about? Well, walnuts have them too, they are rich with this magical mood stabilizer, more than any other common nut. Omega-3 has even been proven to be effective in battling mood disorders, not only depression but also bipolar disorder and schizophrenia.
Walnut is also a terrific antioxidant, good energy food and an excellent memory enhancer. It strengthens hair follicles and prevents hair loss too. Eating a few walnuts per day will help you improve your health in many ways.
Beans like black beans, lentils, chickpeas, and peas are a great source of soluble fibre. What is soluble fibre? It is a type of fibre that dissolves in water and other liquids to form a gel material. The vegetables and fruits containing this fibre are super weight-loss foods. They also help lower cholesterol and glucose levels and reduce blood pressure and inflammation.
Maintaining a healthy diet rich with fibre, especially when it is with organic food -the more natural and unprocessed your food is, the higher it is in fibre- helps your body digest better. Since our digestive system is related to our emotions, keeping it healthy and happy will lead to our mental wellness.
Bananas are a fantastic healthy nutritious snack choice; rich in manganese, potassium, and vitamin C, but what a lot of people don’t know is that it plays an essential role to increases the level of a vital chemical in the human brain called serotonin. Serotonin is a hormone that regulates mood, happiness, and anxiety. Our bodies naturally make it, yet not sufficiently sometimes. Bananas nourish the body with vitamins such as vitamin B6 that help produce and use serotonin. Eating a banana every morning can be a way to a happier lifestyle.
2⦁ Berry fruits:
Berries have high levels of Vitamin C and polyphenol. Polyphenol meliorates brain function, prevents neurodegenerative and cardiovascular diseases, it helps with weight management for weight loss diets, and better brain function ( cognition, neuroplasticity, behaviour, mood, depression)
3⦁ Pineapple:Pineapple is another fruit that increases serotonin levels. It is rich in tryptophan: an amino acid our body uses to help make niacin, melatonin, and serotonin, that will later on balance the mood.
Additionally, pineapples are low calories food; they boost immunity and suppress inflammation.
Like pineapples kiwis contain tryptophan. Their high load of vitamin C lowers tiredness and anxiety levels. It gives us a lot of physical and mental energy that improves the mood. Including kiwis in your daily diet will stabilize your mental health, prevent you from sickness, strengthen your immune system, and aids digestion.
People who eat a lot of fruits are proven to be happier, and rarely have symptoms of depression. Maintaining a balanced diet will get you there in no time.