2023-10-07 20:44:56
Choosing certain foods can be a valuable tool to improve mental and emotional health. (Illustrative image Infobae)
Amid growing awareness of the importance of emotional well-being, more and more people are looking for ways to improve their mental health and mood. While therapy and social support are essential, one tool that is often overlooked is nutrition.
Science has shown that what we eat can have a significant impact on our mental and emotional health. Here we present a list of foods that can contribute to emotional well-being, backed by scientific research.
A balanced diet, rich in essential nutrients, can be a key factor in promoting optimal mental health and preventing disorders such as depression and anxiety. Those enthusiastic about mental health will be able to find out which beneficial foods are, backed by statistics.
Science has shown that what we eat can have a significant impact on our mental and emotional health. (Illustrative image Infobae)
1. Fatty fish: nutrients for the brain
Fatty fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids. These fatty acids are essential for optimal brain function and have been shown to have a positive impact on mental health.
Research has suggested that omega-3s may reduce the risk of depression and anxiety. A study published in the Journal of Clinical Psychiatry found that omega-3 supplements significantly improved depressive symptoms in people with major depression.
2. Fruits and vegetables: vitamins for the soul
A diet rich in fruits and vegetables provides vitamins and antioxidants that can positively influence emotional well-being. Vitamin C, found in citrus fruits such as oranges and strawberries, has been shown to reduce levels of the stress hormone cortisol.
A study in the British Journal of Health Psychology found that people who consume more fruits and vegetables have lower levels of stress and greater overall psychological well-being.
3. Nuts and seeds: small treasures for the mind
Walnuts, almonds, and seeds like chia are excellent sources of omega-3 fatty acids, protein, and other brain-beneficial nutrients. A study published in the Journal of Nutrition, Health and Aging showed that walnuts were associated with a lower prevalence of depression in older adults.
Additionally, Harvard University reported that women who consumed five or more servings of nuts per week had a significantly lower risk of developing depression.
Walnuts, almonds, and seeds like chia are excellent sources of omega-3 fatty acids, protein, and other brain-beneficial nutrients. (iStock)
4. Dark chocolate: the sweet for the mood
It contains a high cocoa content and is rich in flavonoids, antioxidants that can improve blood flow to the brain and stimulate the production of endorphins, the so-called “happiness hormones.” An investigation in the Journal of Psychopharmacology found that consuming this food for a month significantly improved mood and reduced symptoms of depression.
5. Green tea: calm for the mind
This drink includes L-theanine, an amino acid that has relaxing properties and can increase levels of serotonin and dopamine in the brain, neurotransmitters associated with happiness and well-being. An article in the journal Nutrients showed that L-theanine improved attention and mood.
This drink has relaxing properties and can increase serotonin and dopamine levels in the brain.
Although these foods can contribute to emotional well-being, it is important to remember that diet is only part of the equation. Mental health care also involves stress management, physical activity, adequate sleep, and expert support.
Choosing a diet that includes fatty fish, fruits, vegetables, nuts, dark chocolate, and green tea can be a delicious way to nourish both body and mind. By incorporating these foods into your daily diet and maintaining a holistic focus on emotional well-being.
1696713375
#Mental #health #beneficial #foods #care #body #mind