Can Diet Help In Managing Mental Health Problems? Foods To Eat And Avoid For Good Mental Health

Diet For Good Mental Health: Maintaining good mental health is the key to our overall well-being and healthy brain functioning, impacting how we act, think and react in our daily routines. Resiliently coping with a positive mindset empowers us to deal with life challenges. With so much day-to-day stress affecting mental health, an optimal diet plan can not only help you manage stress levels but also improve mental health, enhancing mood. Creating a strong foundation by choosing healthy foods can help ward off depression and anxiety and help the brain maintain cognitive health and emotional well-being.

A balanced diet can help you think comprehensively. Maintaining an appropriate balance of macro and micronutrient intake plays a key role in mental well-being, enhancing attention and concentration power. Macro-nutrients like protein play a crucial role. Amino acids including tyrosine, histidine, tryptophan and arginine present in protein-rich foods are essential for the production of neurotransmitters influencing cognition and mood, while good fats like omega-3 fatty acids help in the structural development of brain cells and the formation of the myelin sheath.

Foods To Avoid For Good Mental Health

Certain foods may also trigger mental health problems, increasing the chances of depression, anxiety and hyperactivity. Alcohol, most commonly associated with depressed drinking, can raise anxiety and disturb the sleep pattern, as it reduces the ability of nutrients to get absorbed as well as affects neurotransmitters that can lead to changes in memory and behaviour like mood swings, anger, depression and anxiety. 

Avoid excessive intake of processed and fried foods as these can lead to an increase in unhealthy calories and low intake of nutrients. Increased intake of high sugars and refined carbs may increase the risk of depression due to inflammation and trans fat consumption. Aman Puri, Founder, Steadfast Nutrition, a leading sports and wellness nutrition company shares his expert views on foods to eat for good mental health. 

Foods To Eat For Good Mental Health

Fresh Fruits And Vegetables

Fruits and vegetables are rich in vitamin B12 (Cobalamin), an essential nutrient for brain function and nerve tissue health. Vitamin B12 deficiency can lead to neurological problems by adversely affecting the transmission of nerve signals. Folate commonly found in green leafy vegetables can help reduce depressive symptoms by enhancing the synthesis of epinephrine, serotonin, and dopamine. Berries, green leafy vegetables, avocado, beans, tomatoes, cabbage, broccoli, grapes and bell peppers are rich in polyphenols, lutein, beta carotene, and vitamin K, which play a protective role in reducing stress levels and slowing down cognitive decline.

Diet For Good Mental Health (Image Credits: Canva)

Include Omega-3-Rich Foods

Omega-3 fatty acids, also known as polyunsaturated fatty acids (PUFAs) have an essential impact on cognitive performance. Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA) are omega-3 fatty acids that are important for brain functioning as they help maintain the integrity and fluidity of brain cells. They stabilise the mood and reduce the chances of dementia, depression and anxiety. This can lead to protective effects against self-harm. Examples of omega-3-rich foods include fishes like mackerel, salmon, sardines and nuts and seeds like flax seeds, chia seeds and walnuts.

Have Plenty Of Vitamin D

Vitamin D deficiency can be a relevant risk factor for depression. Vitamin D enhances serotonin synthesis and modulates cytokines, reducing inflammation which is associated with depression. Improved serotonin levels can help boost mood and reduce negative thoughts and emotions. Vitamin D is present in limited amounts in the liver, egg yolks, fish, mushrooms and fortified foods. You can get the maximum Vitamin D by soaking in the sun.

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