Mental Health: Best Diet for Mental Health

First of all, Happy Farmers Day to all my readers. Many studies have shown that diet has a big impact on mental health. Those people who depend on the western diet, which include added sugar and highly processed foods. They have a higher risk of developing depression and anxiety. Western diet directly attacks the hippocampus, the hippocampus is the area in the brain that produce new neurons and this process called neurogenesis. It means stressful experiences reduce neurogenesis.

Factors that negatively affect neurogenesis in adults are:
• High-fat diet
• Alcohol
• Opioids
• Aging
• Oxidative stress
• High sugar diets
Some healthful habits and foods appear to promote neurogenesis are:
• Regular exercise
• Learning
• A diet that includes polyunsaturated fatty acids, polyphenols, and curcumin, etc.

A diet that may good for mental health
There is not a specific diet that is best for mental health, but there are some eating patterns that appear to be better than others.

Mediterranean diet
The Mediterranean diet has the strongest evidence supporting its ability to reduce the risk and symptoms of depression. Compounds that lower the depression rates are:
• Vitamin D
• S-adenosylmethionine
• Omega-3 fatty acids
• Methylfolate

The Mediterranean diet consists:
• Olive oil
• Very little red meat
• Low-to-moderate amounts of wine
• Plenty of vegetables and fruits
• Cereals
• Potatoes
• Whole grains
• Eggs up to four times in a week, etc.

Low calories diet
Many studies have shown that people who decrease the intake of calories by 25% for 6 months then this habit reduces the symptoms of depression. If anyone wants to reduce the calories then you should first consult your doctor for the best diet plan for you.

Polyphenols
A study showed that polyphenols can do both it can prevent depression and improves the symptoms of symptoms. The polyphenols that the researchers studied came from:
• Nuts
• Spices
• Coffee
• Legumes
• Soy
• Citrus
• Grapes, etc.

Food or diet you should avoid
• Fried food
• Sugar products
• Beer
• Processed food
• Refined grains

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