The statement “you are what you eat” rings true, as your food choices impact your mental health. According to the CAMH, the connection between food and mental wellness isn’t only psychological but also physical and biochemical. Indeed, various studies have linked junk and highly processed foods to explosive rage, irritability, depression, and anxiety. However, changing your diet to healthier options will ensure that your mental health is in optimum condition. If you’re looking for how to start, here are some foods worth considering to get the desired results.
Cold water seafood
While seafood is an excellent food source, cold water varieties are your best option if you want to boost your mental health. This is because cold water seafood contains more omega-3 fatty acids than those in warmer waters. The brain contains 60% fat, half of which is omega-3 fatty acids necessary for developing nerve and brain cells. Likewise, research indicates that people who consume omega-3 foods regularly are less likely to develop anxiety or depression. Fortunately, several coldwater seafood options are available to ensure that your meals are as tasty as they are nutritious.
And one such food is salmon. You can create many dishes from a rich source of this beneficial fatty acid. For instance, you can enjoy salmon sushi, grilled salmon with pineapple and cilantro salsa, poached salmon with brown rice and roasted veggies, etc. Cod also contains Omega-3, so keep this in mind. You can try baked lemon cod, cod and asparagus bake, or air fryer fish and fries. You can leverage this guide on how to air fry fish for a tastier meal. Other cold water seafood worth considering are tuna, mackerel, sardines, and herrings.
Blueberries contain high amounts of antioxidants that ward off diseases and age-related risks. It has a generous amount of flavonoids, responsible for boosting brain activity and lowering dementia risks. Likewise, research has linked regular blueberry consumption to decreased risks of developing Alzheimer’s and age-related memory loss. It also reduces depression, suicidal tendencies, and PTSD risks, so keep this in mind. The good thing is that blueberries are delicious; you can enjoy them raw or include them in various meals.
For example, you can blend them into a smoothie or place them on your pancakes, waffles, ice cream, or yogurt. You can also incorporate them into your drinking water by making blueberry ice cubes. You can also include them in your fruit salad, muffins, cereals, homemade energy bites, Sangria, etc.
Turmeric is a deep yellow spice found in curry powder and contains curcumin. Curcumin is an effective anti-inflammatory compound and antioxidant that boosts the production of dopamine and serotonin. These mood-boosting hormones can be beneficial for people with depression and anxiety. Moreover, they delay age-related cognitive decline by enhancing the production of the brain-derived neurotrophic factor responsible for brain cell growth and development. Fortunately, you can use turmeric in various dishes like scrambled eggs, tofu scramble, frittatas, roasted veggies, rice, greens, and soups. You can also simmer it with honey and coconut milk to make a refreshing beverage or include it in your smoothie, so feel free to consider these.