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Foods that help with your mental health!

Let's nourish our mind!

 “The risk of depression increases about 80% when you compare teens with the lowest-quality diet, or what we call the Western diet, to those who eat a higher-quality, whole-foods diet”, reports Drew Ramsey, MD, an assistant clinical professor at Columbia University.

Surprising, isn't it? May is Mental Health Awareness Month. Remember, nourishing your body benefits both your physical and mental well-being.

To boost your mental health, focus on eating foods that contain these vitamins:

✔ B Vitamins

✔ Magnesium

✔ Omega -3

✔ Vitamin C

✔ Vitamin D

Examples of foods that contain these vitamins are:

1. Salmon: Salmon contains high levels of omega-3 fatty acids. Omega-3s are linked to reducing depression symptoms and other mental disorders and can boost memory and learning in the brain. Salmon also provides natural vitamin D, which is linked to lower depression rates.

2. Yogurt: Yogurt contains magnesium and potassium, which help oxygen travel to the brain. With more oxygen in the brain, it can function more effectively. Vitamin D is found in yogurts, too, helping support mood.

3. Nuts: Various types of nuts are great sources of omega-3 fatty acids. To name a few, cashews, walnuts and chia seeds have high concentrations of omega-3s. These nutrients are known for helping ease depression symptoms and supporting brain function. Many nuts also contain high doses of magnesium, which helps get oxygen to the brain.

4. Leafy Greens: Leafy greens like spinach and kale supply lots of folate to help the brain deter depression, reduce the risk of dementia and fight off insomnia, which is often associated with other mental disorders. Dark leafy greens are also high in omega-3s, magnesium and other nutrients, making them a well-rounded brain food.

5. Dark Chocolate: Dark chocolate and flavonoids can positively affect mood, memory, attention and the ability to fight cognitive decline as your patients age. The darker the chocolate, the more cocoa, which means more antioxidants. Despite being healthier than milk chocolate, dark chocolate should still be consumed in moderation.

6. Berries: Mixed berries like strawberries, blueberries, raspberries and blackberries contain valuable antioxidants that are vital for mental health. Studies have shown that antioxidants from foods like berries can help prevent and reduce depression symptoms. Antioxidants have also been associated with helping anxiety and other mental health issues. 

Together, let's nourish our mind!

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