The Role of Nutrition in Mental Health: Fueling Your Mind for Well-Being

Mental Health is a fundamental and most important aspect of our human health and overall well-being. Mental state controls our thoughts, our emotions and our actions. Healthy mental state keeps our emotional, phycological, and social well-being healthy. There are many factors in this fast paced world which affect our mental health, that can be genetics, experiences in our lives, surroundings, and environment. One which cannot get ignored is nutrition. The food, diet we consume plays a vital role in our brain functions and helps to shape our mind and thoughts.

Lets checkout the tangled connection between nutrition and mental health and also you will get tips on how you can nourish your mind and overall health.

Healthy Food For Brain

The Connection between Brain and Gut health:

We all know the phrase “you are what you eat,” But when it comes to mental health we can say that “you feel what you eat”. This is only because there is a strong connection between our gut health and mental health. The gut & Brain connection is interlinked health of our digestive system can impact our mental state in good or bad ways. 

There is a large ecosystem of microorganisms in our gut and the gut microbiome. This microbiome is crucial in performing various bodily functions like digestion, supports in boosting immunity, and also useful in production of neurotransmitter which is a messenger system in our brains which regulates our mood and emotions.

Foods like yogurt, kefir are better for mental health as they have healthy probiotics which maintain the health of the gut microbiome, and it directly promotes better mental health.

Let's Checkout some crucial Nutrients for mental health:

Omega 3: Omega 3 Fatty acid is very essential for functions of brain cells and its structure helps in reducing stress and anxieties. Some sources of these healthy fats are fatty fish, flaxseeds, walnuts, Soybeans, eggs, etc.

Antioxidants: Oxidative stress affects your brain function with oxidative stress. Antioxidants are awesome in improving moods and cognitive health. Some sources of antioxidants are dark chocolates, green leafy vegetables, berries, grapes, tomato, green tea, etc.

Vitamin B: Crucial Hormones & neurotransmitters in your body like dopamine and serotonin need supplements of vitamin B including folate B6, B9 and B12 for better production of it. 

Lack of vitamin B can cause issues like mood disorders and cognitive health issues. Some sources of vitamin B are Eggs, Milk, cheese, sea foods, spinach, mushrooms, soy milk etc.

Protein: It is an important factor in overall bodily function but regarding brain health Amino acid present in protein sources plays a vital role in production of neurotransmitters. Consumption of protein in required amounts keeps you in a healthy and stable mood. Some sources of protein are sprouts, eggs, milk, soya, meat etc.

Complex Carbohydrates : Carbs are the ultimate factor for producing energy in your body. It breaks down into glucose and gives a regular supply of glucose to the body and helps keep your mood stable. The Sources of carbs are Whole grains, legumes, vegetables, whale bread, rice etc.

How Mental health affects by Diet:

Our Mental health is compromised with foods which have high saturated fats, highly processed food, sugary snacks, also it can increase cardiovascular diseases and it's proven in many researches. Vise-versa if you choose foods which are rich in vitamins and minerals and a healthy diet will contribute to overall healthy and positive mental health.

Studies have shown that incorporating a traditional diet which is full of fruits, vegetables, whole grains, and healthy fats, can help in decreasing risk of stress, depression and other mental health issues. Those traditional diets have foods which are less processed, free from preservatives and rich in all nutritional aspects which directly helps you to boost your brain function happily.

Choose Healthy

Tips that will help to consume Brain-Healthy Diet:

Focus on varieties and nutrition rich foods: Include colorful fruits and vegetables, whole grains, lean proteins rich items, and healthy fats in your plate, make it an everyday habit and observe the healthy changes.

Avoid Processed Foods: Consumption of processed foods like sugary cans, fast food, and processed items will lead to unstable energy and mood swings. Also such foods are not good for your cardiovascular health. Consumption of Processed food can cause many unusual health issues.

Stay Hydrated: Drinking plenty of water every day is necessary for smooth body functions. It flushes out your body from time to time. Dehydration can affect your cognitive health and can fluctuate your mood. Hence staying hydrated is important.

Be mindful about eating: Eating in moderation is important, ‘anything in limit is good and anything above limit is useless’ just add nutrition into your diet and maintain 

Take care of your supplements: If you are not able to consume required nutrition's from your food then you can go for supplements under the advice of a healthcare professional.

In the bottom line: 

Nutrition plays a vital role in the wellness of mental health. A balanced diet full of nutrition's can have an intense impact on your cognitive health, emotional wellness and mood. By nourishing our body with healthy foods, you can support the Gut and Brain health connection and it will improve your mental health.

Always keep in mind that dietary requirements can vary according to individuals and it's very important to consult a healthcare professional or registered dietitian for how you can manage your nutritional and mental well-being. Start working on your mental health from today, choose varieties and nutritional food on your plate and go for a well balanced diet. And later on your mind will thank you for this.