Food for better mental health.

 

As we already know the benefits of fresh and healthy food on the Body. But food also plays an important role in our mental health and by regulating different neurotransmitters in the brain. The relationship between diet and mental health is complex. However, research has shown that the food that we eat has a major effect on our mental health. In this article, I will discuss three foods that have a major influence on our  mental health

Fatty Fish:

Fatty fish like Salmon and Albacore tuna is an excellent source of Omega-3 fatty acids. Omega-3 is a group of essential fat that play an important role in the Nervous system and Brain Development. Fatty fish like salmon are rich in two types of fatty acid; Docosahexaenoic acid DHA and  Eicosapentaenoic acid  EPA. These two fatty acids are directly linked with a lower level of Depression and Anxiety. You must take these fatty acids in your diet because our body doesn't produce these fatty acids on its own. 

It contributes to the fluidity of the brain cell membrane. It also plays an important role in brain Development and Cell signaling. An omega-3 fatty acid is also known as a mood-boosting nutrient because it alters brain chemicals linked with mood specifically Dopamine. 

In one study, it has been observed that medical student who took Omega-3 supplements before exams reduce their anxiety level 20 percent lower. People who consume more Omega-3 fatty acids are less like to experience Anxiety and Depression. It also affects our Personality and Impulse Control. 

Dark Chocolate:

Chocolate makes you happy! Dark chocolate is an excellent source of feel-good compounds such as caffeine, theobromine, and N acylethanolamine, a substance chemically similar to cannabinoids that have been linked to improving moods. 

Chocolates are also rich in health-promoting flavonoids,  increasing blood flow in the brain, and reducing inflammation. It also boosts brain health and supports mood regulation. Chocolate contains phenylethylamine which boosts Neurotransmitter endorphins and dopamine which is linked with pleasure and happiness. It improves mood and Cognition. It is also a rich source of magnesium and Iron that help us to feel relax.

 

Nestle Research center in Switzerland has found that eating a litter of dark chocolate every day for two weeks reduces the level of cortisol and other stress hormones in people who are highly stressed.

Fermented Food:

Fermented food such as Yogurt, Kefir, pickled vegetable, and Kombucha Boost our moods and It also improves gut, Heath.

The fermentation process allows live bacteria to thrive in food that can Covert sugar into Alcohol. During this process, Bacteria produce probiotics. These microorganisms support the growth of healthy bacteria in your gut and also increase serotonin levels in the gut. 

Serotonin is a neurotransmitter that affects much human behavior like mood, stress response, Aptitude, and sexual drives. At Least 95 percent of serotonin is produced in the digestive tract and these are responsible for the collection of healthy bacteria in your gut. These guts play an important role in Brain Health.

Research shows a link between Healthy gut bacteria to lower rate of Depression. Recent studies on Animals and Humans suggest that there is a strong link between balance gut bacteria and better mood, less stress, and anxiety or lower risk of Depression. Emerging research show that bacteria in gut send and received signal to the brain.