The research about food and its impact on your mental health is very powerful, according to recent studies. The general consensus is this: to support your brain and mental health, eat whole foods that you get from nature, with limited consumption of processed foods. But are there any foods that help you with depression?
Actually, yes. In a landmark study, the impact food on your mental health, is now known. Here are some specific foods that can possibly help lower depression symptoms.
Foods that fight depression:
The one vital nutrient in leafy greens that is proven to manage depression is vitamin B9, also known as folate. Folate helps to lower inflammation and help your cognitive function and regulate gene expression.
They also have vitamin K, which helps to improve your memory, as well as lower your risk of dementia and other neuro diseases. One study found that older people who eat one to two servings of leafy greens every day have the cognitive ability of someone 11 years younger when compared to those who did not eat leafy greens.
There is a lot of reasons why olive oil is a staple in the healthy Mediterranean diet! Olive oil is a monounsaturated fat that has plenty of beneficial polyphenols. It has been proven to greatly lower inflammation (a possible driver for mental health illnesses), most likely because of its high oleic acid content. Be sure to buy cold-pressed and extra-virgin olive oil, because this is the least processed type.
Berries are especially beneficial for your mental health. In one study, young adults and children who ate one serving of blueberries experienced an improvement with their mood only two hours after consuming them. Berries can also help your inflammation and cell survival and aid in enhancing neuroplasticity—which is your brain’s ability to create new connections and pathways for learning or practicing a new skill.
The neuroprotective benefits of berries are connected to their phytochemicals: So adding these colorful fruits to your meals will give you a huge bang for your buck in terms of giving your mental well-being a boost.
Author: Steven Sinclaire