Elevate Your Mood with Superfoods!

Hi there,

I hope you are doing well.

Yesterday, I was reading a book on healthy diets when I came across a few food items that are not just meant to fill our stomachs but also help to fill our mood with happiness and our body with a flow of energy. In psychology, the main causal factors of poor mental health or any mental health issues/disorders are either our genetics, or brain chemistry, or our environment, or our thoughts, beliefs, or our perceptions. However, recent studies have shown that there is a link between our mental health and the food that we eat.

Research Studies:

A study from Harvard Health shows that the best brain foods are the same ones that protect your heart and blood vessels, including green leafy vegetables, fatty fish, berries, tea and coffee, and walnuts. Another study published in Psychiatr Danub suggests that adopting a ‘healthy’ diet rich in fruits, vegetables, and fish alongside nutritional supplementation correlates with a reduction in psychiatric symptoms in patients.

Superfoods That Are Good for Mental Health:

There are several superfoods that are good for our mental health. I have listed a few of them below:

• Blueberries: Blueberries are considered one of the healthiest fruits because of their high levels of antioxidants. These antioxidants have been shown to reduce inflammation in the brain, which can improve cognitive function. In addition, studies have suggested that blueberries can also improve mood and reduce symptoms of depression. This is likely due to their high levels of flavonoids, which are compounds that have been shown to improve brain function and mood.

• Avocado: Avocado is a rich source of healthy fats and antioxidants, which have been shown to reduce inflammation in the body and improve brain function. Avocado is also high in fibre and potassium, which are important nutrients for overall health. Studies have linked avocado consumption to reduced symptoms of depression and anxiety, likely due to its high levels of healthy fats and antioxidants.

• Salmon: Salmon is an excellent source of omega-3 fatty acids, which are essential nutrients for brain health. Omega-3s have been shown to reduce symptoms of depression and anxiety, and can also improve cognitive function. Additionally, omega-3s can reduce inflammation in the brain, which is thought to be a contributing factor to many mental health disorders.

• Dark Chocolate: Dark chocolate is high in flavonoids, which are antioxidants that have been shown to improve mood and it also exerts prebiotic effects that may contribute to improving negative emotional states through the gut-brain axis. Additionally, dark chocolate contains magnesium, which can reduce symptoms of anxiety. However, it's important to note that not all chocolate is created equal, and dark chocolate with at least 70% cocoa content is recommended to reap these benefits.

• Spinach: Spinach is high in folate, a B vitamin that has been linked to reduced symptoms of depression. Folate has also been shown to improve mood and cognitive function. Additionally, spinach is a good source of iron, which is important for brain function and energy levels.

• Banana: Bananas are a quick and easy snack rich in several nutrients essential for brain function. They are high in vitamin B6, which is important for the synthesis of neurotransmitters such as serotonin and dopamine. These neurotransmitters are responsible for regulating mood, and low levels have been linked to depression and anxiety. Bananas are also a good source of magnesium, which can help reduce symptoms of anxiety and improve sleep quality.

• Oats: Oats are a great source of complex carbohydrates, which provide the brain with a steady supply of glucose, its primary energy source. This can help improve focus and concentration, as well as stabilize mood. Oats are also high in B vitamins, which are important for brain function and the production of neurotransmitters. Additionally, oats contain beta-glucan, a type of fibre that has been shown to reduce inflammation in the brain and improve cognitive function.

• Roasted Chickpeas: Roasted chickpeas are a crunchy and flavorful snack that is also high in several nutrients that are important for mental health. Chickpeas are a good source of protein, which is essential for the production of neurotransmitters such as dopamine and norepinephrine. They are also high in B vitamins, which are important for brain function and energy production. Moreover, chickpeas are a good source of fibre, which can help reduce inflammation in the brain and improve cognitive function.

• Trail Mix: Trail mix is a combination of nuts, seeds, and dried fruits, making it a great source of several nutrients that are important for mental health. Nuts such as almonds and walnuts are high in omega-3 fatty acids, which have been shown to reduce symptoms of depression and anxiety. They are also a good source of magnesium, which can help reduce symptoms of anxiety and improve sleep quality. Seeds such as pumpkin and sunflower seeds are high in zinc, which is important for brain function and it also influences the neurotransmission and sensory processing of the body. Dried fruits such as raisins and apricots are high in antioxidants, which can reduce inflammation in the brain and improve cognitive function.

It is crucial to remember that our mental health is just as important as our physical health. By incorporating these superfoods into our diets, we can improve our mental health and overall well-being. However, it is essential to seek professional help if we are experiencing symptoms of depression, anxiety, or any other mental health issue. A healthy diet, exercise, and proper self-care, along with therapy and medication if needed, can go a long way in improving our mental health and helping us lead fulfilling lives.

See you next week with another interesting blog.

Sending good vibes

Bonani Gupta

Counselling Psychologist

Happiness of Mind