Smarten up, and add these top 10 foods for mental health to your meal plans today!
Hey Mamas! We often say, you are what you eat! The same applies to mental health, as what we consume has a direct impact on our mental state. Eating right can help in improving concentration, cognitive abilities, and mood swings; hence contributes directly towards good mental health.
Make sure you download my FREE Mindful Foods Cheat Sheet below! I will cover the worst foods for mental health in a different article.
Importance of a Healthy Mind
A healthy mind is crucial for living a fulfilling life. Having a healthy mind is an essential part of overall good health and quality of life, and can make all the difference in how you feel about yourself and the world around you. The food we eat has a major impact on our mental health, but it’s not always easy for us to make smart choices about what we put in our bodies when there are so many temptations out there that are unhealthy for us.
Luckily, there are top 10 foods for mental health that can help combat common symptoms of mental disorders like depression or anxiety without disrupting any medications or psychotherapy treatment plans you may be on
Exercise Mindful Eating
One of the best ways to improve your mental health is to eat mindfully. This means focusing on eating and not letting other things distract you from your meal. It also means eating slowly, chewing thoroughly and being aware of how the food tastes. These practices will help increase serotonin production in your body and help you avoid overeating when stress levels go up.
Eating when hungry instead of out of boredom or stress is another important part of mindful eating. If we’re not hungry, it isn’t healthy for our bodies or minds to eat something just because we’re bored or stressed out. This can lead to weight gain. Eating only until satisfied instead of until full is another way that mindful eating helps us avoid overeating at meals.
Top 10 Foods for Mental Health
1. Dark Chocolate
Some studies show that dark chocolate can reduce stress, improve memory and concentration levels, and even brighten your mood. Enjoying dark chocolate may be just what the doctor ordered for anyone who suffers from depression or anxiety disorders! Order your fresh dark chocolate from Amazon Whole Foods Market today!
Salmon is a cornerstone of the top 10 foods for mental health. It is rich in omega-3 fatty acids, which help reduce the risk of depression and improve memory and cognitive function. Omega-3s also boost mood, reduce stress and inflammation, fight heart disease and improve overall health. Order your fresh salmon from Amazon Whole Foods Market today!
3. Seeds and Nuts
Nuts and seeds are a good source of protein, fiber, healthy fats, and antioxidants. They also contain magnesium—which is important for brain function—and vitamin E, an antioxidant that protects the brain from damage. Almonds’ high levels of vitamin B6 help regulate serotonin levels in the body.
Vitamin B6 has also been shown to improve mood by increasing production of endorphins (natural painkillers). Order your seeds and nuts from Amazon Whole Foods Market today!
Eggs are a great source of protein, making them ideal for people who eat low-carb diets. They also contain choline, an important nutrient that helps with memory and learning. Eggs are also a good source of B12, another nutrient that’s linked to improving your mood. Easily putting them into the happy foods for depression category!
Eggs also contain lutein and zeaxanthin which are antioxidants that help protect against age related vision problems such as cataracts or macular degeneration. Order your fresh eggs from Amazon Whole Foods Market today!
Avocados are rich in healthy fats and a great source of vitamin E, potassium, and vitamin K. They also contain high amounts of fiber which can help you feel full faster so you don’t eat as much throughout the day.
If you’re prone to being forgetful or have trouble concentrating at work or school, eating avocados might help because they’re full of B vitamins that aid memory function. Avocado oil is high in monounsaturated fats which have been linked to better blood pressure levels—a risk factor for heart disease and stroke. Order your fresh avocados from Amazon Whole Foods Market today!
Berries are rich in antioxidants, which help to reduce stress and inflammation. Antioxidants also have a positive effect on your heart, skin, eyes, and liver. Additionally, studies show that berries can improve memory function and boost speed of learning. Order your fresh blueberries from Amazon Whole Foods Market today!
Beets are a good source of folate, an essential nutrient that contributes to mental health. Folate is important for producing the neurotransmitter serotonin, which helps regulate mood and improve sleep quality. It’s also linked to better brain development in unborn babies.
They contain several other vitamins and minerals as well: vitamin C (good for energy production), iron (for blood), magnesium (involved with energy metabolism), and calcium (for strong bones). Order your fresh beets from Amazon Whole Foods Market today!
8. Organic Green Tea or Turmeric Tea
Tea is one of the best beverages for your body. It’s a proven source of antioxidants, and it has been shown to reduce the risk of heart disease, stroke and diabetes.
Tea also has benefits for your skin, brain and digestive system. If you’re prone to dry skin or acne breakouts, drinking tea can help keep you hydrated while providing antioxidants that fight free radicals and cleanse pores. Tea is also known to boost memory function as well as improve concentration levels by increasing blood flow to the brain. I recommend Art of Tea and Vahdam Teas.
The most beneficial yogurt varieties are those containing live active cultures and probiotics. In addition to promoting a healthy digestive tract, these cultures also help increase your body’s supply of serotonin (a chemical responsible for happiness), which can improve your mood in the process.
Yogurt is also high in vitamin B12, vitamin D and calcium, three nutrients that have been shown to support mental health as well as brain function. Yogurt contains lots of protein too so if you’re looking for something filling but low-calorie, this could be just what you need! Order your yogurt from Amazon Whole Foods Market today!
10. Dark Leafy Greens
Dark leafy greens are rich in folate, which is important for brain health. Folate is an essential vitamin that’s needed for the synthesis of neurotransmitters like dopamine and serotonin, both of which play a role in mental health.
Dark leafy greens are also rich in vitamin B9 (or folic acid), another important nutrient for brain health. Vitamin B9 is required to make red blood cells and DNA, plus it helps with cell division and metabolism. All things that happen inside of our brains! Order your fresh dark leafy greens from Amazon Whole Foods Market today!
These foods are easily the best food for mental health! Top 10 healthy foods will boost your mental health and provide physical and emotional improvements as well. Learn about foods that cause anxiety and panic attacks in US News Health’s article, 10 Foods and Drinks Linked to Anxiety.
Any mental health foods you think should have made the list!? Let me know in the comments below!