Healthy foods that support mental health, according to nutritionists

There is no doubt that a healthy and balanced diet contributes greatly to improving the functions of many members of the body and increasing the level of physical fitness, but did you know that the diet may also have an effect on mental health?

Simple adjustments to the diet of many of people have significantly improved their mental and mental health. If you don’t have a specific psychiatric diagnosis, you’ll find that strengthening your mental health with food is always a good idea.

Beans and legumes

Research has shown that the intestine directly affects the brain, as there is a channel that connects the two and allows communication between the gut and the brain back and forth.

Thus, we will find that any healthy food for the intestine will be healthy for the brain at the same time. This includes high-fiber beans and legumes. These plant sources feed beneficial microorganisms in the gut and provide them with fiber.

In fact, studies have shown that a lack of magnesium can stimulate the sympathetic nervous system, which over actively increases stress.

Yogurt

When it comes to gut health, probiotic supplements should come on top of the list, as these supplements are especially found in yogurt and work to nourish the beneficial bacteria in the gut.

It is possible to eat plain yogurt, but you should buy it plain. Because fruit-flavored yogurt contains a lot of sugar.To make it sweet, you can add some cinnamon and berries to it.

Dark chocolate

If you love chocolate, you will be pleased to know that it contains a large amount of beneficial antioxidants. Also, organic dark chocolate has a special advantage. Where it is subjected to fermentation during preparation, and therefore it is a fermented food that is also beneficial for the intestine.

The cocoa beans are fermented, dried, roasted, and peeled off (this gives the dark chocolate a slightly tart flavor). But be sure to buy organic, dark, raw chocolate, or chocolate that contains at least 70% cocoa.

Salmon

One study specifically showed that omega-3 fats reduce stress.

In addition to another study, it shows that diets rich in omega-3 fatty acids help improve mood and achieve healthy emotional balance. That is why you may want to eat foods that contain these acids, such as salmon, for example.

Eggs

Eggs naturally contain a lot of melatonin, which can help you fall into deep sleep.So much so, that she cited scrambled eggs as one of the best bedtime dinners.

And because a healthy sleep regime is fundamental to mental well-being; There should be a place at your table for sleep-promoting foods, especially in the evening.

Hot pepper

It has great anti-inflammatory benefits, and improves mood, energy level and immunity. And one animal study found that capsaicin in chili peppers can reduce symptoms of depression. In addition, another study found that people who regularly consumed chili peppers were less likely to die of a heart attack, or from causes related to blood circulation in the brain (such as strokes).

Conclusion

You can greatly improve brain function by adding a mixture of foods rich in fiber, anti-inflammatories, probiotics and prebiotics.

Of course, we all have completely different and distinct gut microbes, so not all foods will affect us the same way. But try adding these foods to your next shopping list to see how they affect your health. Sure, these aren’t the only brain-healthy foods, but you can look at them as an easy kit to start with.