How Diet Affects Mental Health

There are several foods that can help improve mental health. Omega-3 fatty acids, for example, are known to support healthy brain function. Foods rich in omega-3s include salmon, walnuts, and flaxseeds. Getting enough omega-3s is important for mental health because they have been shown to help with symptoms of depression, anxiety, and ADHD. 

Complex carbohydrates like whole grains and dark leafy greens are also important for mental health as they help to regulate blood sugar levels. When blood sugar levels are stable, it helps to keep energy levels up and prevents mood swings. Grains like brown rice, whole wheat and even oatmeal will sustain the body and beneficial greens to include in your diet are kale, spinach, and collards.  

There are certain vitamins and minerals that are especially important for mental health, as they are all found to improve both mood and cognition. These include magnesium, zinc, iron, and vitamin B12 Magnesium is found in dark leafy greens, nuts, and seeds and can help to reduce stress and anxiety. Zinc is found in oysters, poultry, beans, and nuts. Iron is found in red meat, dark leafy greens, legumes, and fortified cereals. Vitamin B12 is found in poultry and eggs. Vitamin D is found in fatty fish, mushrooms, and fortified milk.  

In conclusion, the foods we eat have a direct impact on our mental health. If you are struggling with your mental health, consider making changes to your diet and speaking with a mental health professional to see if nutrition therapy could be right for you.