Mental wellbeing can take many forms like feelings of contentment, confidence, enjoyment and self-esteem, but the basic description is feeling good and functioning well. A lot of factors can contribute to a bad mental well-being like trauma, loneliness, daily life struggles, discrimination etc. The good news is emotional eaters had it all right! You can improve your mental wellbeing with food.
Whole Grains
The glucose we get from Carbohydrates consumption is the primary source of energy for our brain and body in general. Consumption of simple carbohydrates exacerbate low mood by increasing blood sugar and complex carbohydrate consumption releases glucose slowly thereby providing a steady source of brain food regulating our mood for longer. Healthy sources include barley, oats, rice, soy and beans.
Greens
Spinach, mustard greens, romaine, broccoli and other foods high in folic acid and vitamin B help in curing depression, fatigue and insomnia (symptoms of poor mental health). Leafy greens like broccoli contains a trace mineral called selenium that plays a part in the functioning of our immune system (which has a strong correlation with our mental wellbeing). Studies have shown that deficiency in selenium can lead to depression, fatigue and insomnia.
Yogurt and the likes
Foods containing healthy bacteria (probiotics) such as yogurt or other fermented foods have been shown, through research, to reduce anxiety and stress hormones. However, eating too many processed foods may unbalance the healthy and unhealthy bacteria in the gut, which would result in a poor mental wellbeing.
Lean Protein
Alongside carbohydrates, protein is one of the most essential minerals in the body. The amino acid tryptophan (a building block of protein) influences our mood by producing serotonin, a neurotransmitter that plays a part in the communication of the different parts of our nervous system. Lean protein sources include turkey, chicken, fish, eggs and beans.m
Other dietary changes like increasing our intake of fruits and vegetables, eating well-cooked meals and limiting processed foods can go a long way in lifting moods and improving mental well-being and increasing quality of life.
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