What you eat during the day can literally make or break your day. Feeding your brain the right kind of nutrients and a high-quality diet can improve focus, mood, and energy levels, ultimately helping to increase your productivity in whatever you do and also promote happy hormones such as dopamine, oxytocin and serotonin. (Also read: 5 reasons why you should not start the day with carbohydrates)
Processed foods and sugary items are what we crave when we’re feeling low, but unfortunately, they can only give you a temporary boost and instead rob you of your energy. When you feel energetic and have better control over your mood, your mental health is good and you feel like life is worth living. On the other hand, an unhealthy diet could deteriorate your mental health over a period of time. Eating fatty foods and sugary treats can increase inflammation and oxidative stress and could put you at risk for depression and anxiety.
If you’re feeling depressed and on the brink of poor mental health, making the right food choices can help you have better brain health and reduce anxiety symptoms.
Nutritionist Lovneet Batra in her recent Instagram post talks about nutrients that are amazing for mental health.
MAGNESIUM
Magnesium is a calming mineral that nourishes the nervous system and helps prevent anxiety, fear, nervousness, restlessness, and irritability.
Font: Amaranth leaves, sunflower seeds, walnuts, banana, apricots
OMEGA-3 FATTY ACIDS
There are three types of fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best for helping with anxiety
Font: Chia seeds, flax seeds, butter
B-VITAMINS
B vitamins are a group of eight different nutrients, particularly B6, B9 (folic acid) and B12, are essential for the proper functioning of the nervous system and can help control anxiety.
Font: Peanuts, legumes, leafy vegetables
ZINC
Low zinc levels, possibly associated with concurrent oxidative stress, can cause lower GABA and glutamate levels, which has an anxiogenic effect, and zinc-rich foods raise GABA levels, which can help improve symptoms. anxiety symptoms.
Font: Amaranth, garden cress seeds, all lentils
VITAMIN D
Many people are deficient or have suboptimal levels of vitamin D, a fat-soluble nutrient that is essential for brain function and mood regulation. Studies show that vitamin D insufficiency or deficiency is particularly common in people with mental health problems, including anxiety disorders
Font: Egg yolks, mushrooms, foods and supplements fortified with vitamin D
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