this article, you will get to know about how to improve mental health by eating natural foods. We know the relation between nutrition and mental health is significant. New and exciting science is evolving faster every day. The relation is clear; mental disorders can be caused by a nutrient deficiency. Lack of nutrients can lead to anxiety and depression. These nutrients include specific vitamins, minerals, amino acids, and fatty acids called omega 3. Most researchers believe that it is easier to receive these nutrients from food, rather than supplements.
To do their job many nutrients depend on other nutrients. The body, for example, requires vitamin D for the absorption of calcium. Calcium isn’t absorbed without ample vitamin D. And the amino acid, tryptophan, requires vitamin B6 to transform to serotonin, a neurotransmitter. When we eat a range of nutritious foods the body gets the nutrient mixes it needs to feed the brain. Our brains use those nutrients to balance our moods and make our thought clear.
It’s relatively easy to eat healthily for mental wellbeing. You want more organic, whole, raw, fewer refined, and unhealthy foods. The basic rule to eat is to add everything (the food that grows on bushes, trees, and grounds) in your diet. Such as fresh fruits, dry fruits, and vegetables in their absolute original form. Consume organic poultry and flesh, to be more specific, go for grass-fed whenever available. Dairy foods such as milk, yogurt, and cheese are also available from grass-fed organic animals. Grass-fed meat, eggs, and dairy products are higher in omega-3 fatty acids.
Below is the run-down of natural foods that are highly rich in nutrients that improve our mental health;
Such little powerhouses have an overwhelming amount of omega 3’s. One tablespoon of omega 3’s packs 1769 mg. The recommended daily omega 3 concentration is 1000-3000 mg. They do have a high positive ratio of 583 mg to omega 6-around 4:1. It gives you some omega 3 “in the house” so to say where the intention is an omega 3 to omega 6 ratio of 1:1. They also possess calcium, magnesium, and potassium.
Salmon is a rich source of potassium, calcium, and vitamin D. This is also one of the best omega 3 DHA sources, with a ratio of around 1:23 to omega 6. It also has a high content of B vitamins like B12. Salmon provides a tryptophan that transforms in the brain to serotonin, an essential mood regulator.
Broccoli has a high potassium, folate, and vitamin C content. Broccoli also has plenty of fiber that serves as a prebiotic. Prebiotics creates a healthy atmosphere in which probiotic bacteria live in the gut.
This deep green leafy is an enormous iron, calcium, magnesium, potassium, and folate source. It has also some omega 3’s in a ratio of 5:1 to omega 6. Also, excellent sources of such nutrients are other dark, leafy greens such as chard, kale, collard greens, and beet greens. Leafy greens in different variations and side dishes are flexible and simple to incorporate. They can be added to soups and stews and even smoothies!
This is one food that people either seem to love or hate. There are other ways to enjoy the liver if you don’t like fried liver and onions. Liverwurst cracker and liver pate sandwiches are other ways to add liver to your diet. Chicken liver is an added spice to the gravies.
The animal liver is rich in nutrients for mental wellbeing. The good news for those who haven’t developed a taste for it is its very balanced diet. Yeah, a little goes a long way. The liver has a high protein content of iron, potassium, selenium, zinc, niacin, B6 and folate. The most significant claim to fame from the Liver is its B12 content; 4 oz. Beef liver has more than 1200 percent of the daily B12 requirement! Eat a decent amount of liver once or twice per month will provide ample B12 reserves in our own liver because of the B12 stores.
Besides fatty fish like salmon, and some mushrooms, eggs are one of the few sources of vitamin D foods. They are high in protein and can also be a source of omega 3 if they come from chickens reared in the pasture. To consume vitamin B12, eggs are surely an easy choice.
Yogurt is a food that is produced (fermented) with billions of probiotic bacteria. Probiotics aid nutrient breakdowns for better absorption. It not only enhances digestion but also helps the body and brain to make better use of the nutrients we eat. Recent research indicates that good gut health and good mental health are related together.
Good intestinal bacteria are important for a healthy gut. All yogurt brands have different culture combinations (bacteria). Switching between different brands is good for getting a range of bacteria. Making sure that yogurt always has live cultures.
In general, the highest protein content and thicker consistency of Greek yogurt make it a good substitute for sour cream. There are so many fun ways of eating yogurt. Apply it to hot or cold toast, great fruit, and smoothies, topping potatoes, cold soups, salad dressings … the list is nearly endless.
Besides probiotics and protein, yogurt also provides a great source of vitamins including B12, calcium, potassium, and B.
Rich in vitamin C and other important antioxidants are blueberries, raspberries, strawberries, and blackberries as well as other berries. They do have essential starch, potassium, and digestive enzymes. Berries can be eaten raw or baked, added to yogurt, cereal, or smoothies.
Nutrients have a positive association in food Through incorporating these foods into your diet it will provide different big-ticket nutrients. And because food is not just one or two nutrients, it will have several other essential nutrients for good mental health to consume such foods. Regarding mental wellbeing, the key to wellness is to eat nutrient-dense food as part of a wide variety of real, whole food.