We’re becoming much more aware of our mental health in recent times and encouragingly we’re all taking stock of it a lot more, whether that be understanding that we do have problems or being more active in finding coping mechanisms in order to manage and maintain our mental health.
There are many ways in which we can do the latter, with experts often providing their insights. At UKAT London, a private mental health clinic London based puts a large emphasis on the foods we eat, for example. There are a wealth of different foods out there that can aid in improving our mental health, particularly when it comes to the so-called “super foods”.
But what are they and how exactly can they help us?
Fatty Fish
The likes of salmon, mackerel, sardines and other fatty fish are rich in omega-3 fatty acids that are really important Food for brain health. They have been linked to improving mood and reducing the risk of conditions such as depression as the fatty acids help build brain cell membranes, reduce inflammation on the brain and also support neurotransmitter function.
It’s recommended that you eat fatty fish around twice per week.
Dark Leafy Greens
Often a great accompaniment to fish, dark leafy greens like kale, spinach and Swiss chard are also super foods that can support brain health. They include folate, vitamin K, and many antioxidants such as lutein and beta-carotene which can aid brain cell growth, improve neurotransmitter synthesis and protect brain cells from oxidative stress and inflammation.
They’re simple to integrate into your diet, whether it be as sides with your dinner or through the likes of smoothies.
Berries
Berries such as blueberries, strawberries, and blackberries are rich in antioxidants, particularly flavonoids like anthocyanins. These compounds have been shown to protect brain cells from oxidative stress and inflammation, thereby preserving cognitive function and promoting mental clarity.
Additionally, berries contain high levels of vitamin C, which is essential for synthesising neurotransmitters like serotonin, known as the “happy hormone.” Enjoy a handful of berries as a snack or add them to yoghurt, oatmeal, or desserts for a delicious brain-boosting treat.
Nuts and Seeds
An excellent source of healthy fats, protein and micronutrients, nuts and seeds such as walnuts are fantastic for cognitive performance and improving mood. If you’re not a fan of fish, walnuts especially are rich in omega-3 fatty acids, while the likes of almonds and pumpkin seeds are also high in magnesium, which can be really good for reducing stress.
Nuts and seeds are also good for nutrients such as vitamin E, which acts as an antioxidant. What’s more, they are absolutely ideal for snacking on or adding them to salads or breakfast in the morning.
Fermented Foods
Fermented foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, beneficial bacteria that support gut health. Emerging research suggests a strong connection between gut health and mental health, known as the gut-brain axis. Probiotics help maintain a healthy balance of gut bacteria, which can positively influence neurotransmitter production and reduce symptoms of anxiety and depression. Including fermented foods in your diet can contribute to overall mental well-being and digestive health.
Super foods can play such a huge part in promoting a positive mental health and well balanced diet, and alongside the likes of exercise, quality sleep and stress management, you can build a brilliant base for your mental health, allowing you to thrive in everyday life.
Thank you for reading.
