Top 6 Foods for Mental Health

 Best Foods to Help With Mental Illness

The good news is that there are many foods that can help combat the symptoms of mental illness, and also help you feel better overall. Here are ten foods that have proven effective in helping others.

Nuts

The most obvious example of a food being able to improve our mental health and wellbeing in general, is its ability to provide protein. However, nuts contain important nutrients such as fibre, healthy fats, zinc, vitamin E, and an abundance of omega 3 fatty acids. According to experts, one tablespoon of haznut oil contains roughly 100 mg of omega-3 fatty acid per serving. Some studies suggest that pistachios have even more, with 1,000mg of omega-3 fat per cup and up to 8,500mg per oz of cashews. Although these numbers seem relatively small, considering how much money we spend on them each day, eating one tablespoon of peanut or walnut oil daily should be enough to give us all the daily recommended allowance.

Salmon

Salmon is considered to be a great source of selenium. In one study it was found that those who ate fish had improved levels of selenium compared to those whose diet did not include salmon. Salmon is packed full of vitamins A, D, E, K, and phosphorus. It’s found to aid in detoxification, in keeping your heart healthy, in fighting lymphoma, in aiding vision, and in improving memory and concentration. Its anti-inflammatory properties make it particularly helpful for people struggling with anxiety and depression. On top of all this, salmon is rich in selenium and Vitamin B12. To add onto this, salmon contains less than 0.01% mercury so you won't be affected by mercury poisoning. Salmon is certainly part of nature, but we don't need to go out of our way to eat it. Just because salmon is bad for the body, does not mean that it's bad for mental health. The following benefits may have you feeling more cheerful about yourself and in some cases, less depressed as well.

Fish

Fish is commonly regarded as one of the best choices when it comes to mental health. People who consume fish tend to be more sociable, which in turn means they have higher self esteem. Fish contains high amounts of Omega 3 fatty acids which are known to help reduce inflammation and calm nerves down which can help you feel more at peace and happy. Studies show that men and women who consumed fish twice daily were almost 20% less likely to experience anxiety disorders. This is largely due to the fact that the oils contained in fish do more than just keep your heart healthy, fish contains essential minerals like iron, copper and magnesium. Other health-related factors are such as improving digestion and reducing stress.

Sugar

Another popular option for people living with mental health problems and other ailments is sugar. Sugar has been shown to cause insulin spikes in the blood. Insulin is very crucial for proper functioning of the brain. Once insulin is produced, brain cells are converted and stored while glucose stores are used for energy. Once sugar is added there is more glucose stored and released into cells. This causes the hormones dopamine and nor-epinephrine hormone levels to rise in response to the increase in glucose levels. These hormones are essential for mood, mood, and communication in the brain. Research shows that those who drink up to 5 teaspoons of sugar a day will usually suffer from lower IQ and increased chances for developing neuron degenerative diseases, like Alzheimer’s or Parkinson’s. Additionally, sugar increases your risk for diabetes type 2 and cardiovascular diseases like hypertension.

Tobacco

Although tobacco is widely recognized as a drug carcinogen, it can also benefit mental health in small doses (1%). As mentioned previously nicotine stimulates the reward-seeking pathway in the brain, and this leads to a rewarding effect if the individual smokes. Over time people with mood disorders begin to smoke and this habit triggers harmful changes in the brain. Nicotine activates neurons involved in fear, anger and pain and disrupts normal neural activity in the brain and makes it impossible for neurons to communicate properly with each other. The resulting effects will affect psychological well-being. Research suggests smoking contributes to the onset of dementia; some studies suggest smoking can be linked to some forms of depression, while others believe smoking can raise someone’s chance for cancer. One study suggests smoking can contribute to the onset of bipolar disorder and psychosis. Smoking is generally regarded as having no medical value and although smoking can have serious effects on the respiratory system, research suggests that smoking cessation reduces the risks of developing Alzheimer’s disease. Even though a person smoking is linked to mental health problems and other long term health issues, if the individual stops smoking they will be better off. There is little evidence that smoking is detrimental to mental health.

Alcohol

Unfortunately, alcohol is generally considered a poisonous drug. Alcohol is made with the aid of chemical processes to form molecules called ethanol. In some cases alcohol is consumed as a stimulant while in other instances, it is consumed for enjoyment. Most people who drink excessively have a tendency to become addicted to drinking in their attempt to gain control over their lives and to get away with social pressures. Being unable to control what you put in your mouth may contribute in developing bad habits like excessive drinking, taking drugs, smoking, or binge drinking. Research has suggested that by limiting alcohol intake to two glasses a week, you can cut your drug abuse by 50%. However, there is growing evidence that people with mental health problems are particularly prone to heavy binge drinking. This is partly attributed to increased anxiety and feelings of anxiety as a result of social isolation that stems from the loss of friends and family. Also, it appears that binge drinkers tend to consume more alcoholic beverages which lead to greater amounts of alcohol being drunk. Heavy binge drinkers are also more likely to report worse social interactions; this is often related to poor mental health or lack.