The right foods will not only make the body fit and avoid various diseases, but also affect mental health. Take the example of dark chocolate. Dark chocolate is staying as a healthy snack during exercise because it can improve your athletic performance. On the other hand, chocolate has been shown to reduce stress hormone cortisol levels and reduce blood pressure which triggers a feeling of calm and happiness. especially foods that are good for mental health?
The best choice of food for mental health
Here are the 5 best foods for mental health that you should know:
1. Fish fat
Foods that contain high omega-3 fatty acids, such as salmon, sardines and mackerel, have been shown to reduce symptoms of schizophrenia, depression, ADHD syndrome and other mental disorders. In addition, someone who regularly eats fish can also slow down the cognitive decline in the brain that is affected by age.
A 2005 study in the journal Archives of Neurology found that a 65-year-old person who consumed twice a week of fish for six years avoided 13 percent decline in cognitive function compared to those who did not regularly consume it. This happens because of the effects of omega-3 acids on the production of neurotransmitters such as dopamine and serotonin, which are brain chemicals that are responsible for our moods.
2. Whole wheat
Carbohydrates are the body's main fuel consisting of sugar. Carbohydrates are basically divided into two types, namely: simple carbohydrates and complex carbohydrates. Simple carbohydrates are easily broken down in the body. But unfortunately, simple carbohydrates can trigger a rise in blood sugar levels significantly.
Whereas complex carbohydrates take longer to break down sugar, but provide longer energy savings. Based on research, excessive sugar intake can increase general mental disorders such as anxiety and depression. Well, whole grains are included in complex carbohydrates which in addition are rich in fiber also provide a good fuel source for the brain and body so that it can be associated with better psychological health.
3. Green vegetables
The benefits of green vegetables for health are no doubt. Amino acids contained in green vegetables are very influential in the production of hormones that control a person's mood. Green vegetables such as spinach, turnips, mustard greens, and broccoli contain high folic acid, such as beets and lentils. Lack of vitamin folate and other B vitamins is associated with higher levels of depression, fatigue and insomnia. That's why it's important to add green vegetables to your daily diet to help improve brain function and overall mental health.
Berries often fall into the list of everyday snacks and healthy desserts. In a study published in the Journal of Agricultural and Food Chemistry finding a supplement in wild blue berry juice helped nine adults recover their memories. Whereas in the 2009 report in the Journal of Nutrition it was mentioned that blue berries and strawberries have high antioxidant content. The fruit can also reduce stress and aging and increase brain capture power.
Various types of fermented foods such as yogurt, kimchi, pickles, kefir, tofu, and tempeh contain good bacteria called probiotics. Probiotics can help relieve depression because of the content of good bacteria called Lactobacillus. In the intestine, Lactobacillus is responsible for expelling bad bacteria that cause damage, for example blocking the production of the hormone serotonin and dopamine. Well, the low levels of these two hormones can make your mood more sad and gloomy. That is why, taking probiotics regularly can be a factor in reducing symptoms of anxiety disorders and fighting damage in the brain.
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