Did you know that what you eat directly affects your mood? Numerous studies indicate that diet influences our physical health; however, in recent years, the correlation between our diet and mental health has been studied in depth. While it may seem logical that our diet affects us beyond our physical selves, recent findings underscore the importance of understanding this relationship and taking it into account in our daily lives.
The relationship between the brain and nutrition
Maintaining a healthy diet helps us prevent brain diseases such as neurodegenerative diseases, as it helps keep the brain young and energetic. When we eat nutrient-rich foods, the body stabilizes our mood and also optimizes key cognitive functions, such as learning, reasoning, and memory, more easily. Depending on the food, and therefore the nutrients we consume, the brain will react differently, as different signals will reach neurotransmitters (such as serotonin and dopamine), which regulate mood, concentration, and energy.
The foods we eat directly impact the brain's communication systems, affecting how we think, feel, and respond to stress. When we consume foods that are not rich in nutrients and are unhealthy, we can generate alterations in our body, such as a decrease in immune system function. This can have negative consequences for our neurological system, affecting memory and unbalancing our mood. It's imperative to know which foods we should eliminate and which ones are essential for maintaining mental health.
Here are some examples:
Foods that benefit mental health
-
Antioxidant-rich foods: berries (blueberries, strawberries, raspberries), citrus fruits (oranges, lemons), sprouts (broccoli, kale), nuts, onions, carrots, and pure cocoa.
-
Omega-3 fatty acids (Healthy fats): salmon, tuna, sardines, walnuts, chia seeds, soybean oil.
-
Raw fruits and vegetables: spinach, tomatoes, broccoli, apple, and avocado.
-
Fiber: sunflower seeds, almonds, pistachios, lentils, broad beans, and chickpeas.
-
Beneficial drinks: green tea, matcha tea, herbal teas (chamomile, mint), cranberry or berry juice, water.
Foods that can harm mental health
-
Excess sugar: sweet sauces such as barbecue sauce, processed pastries (croissants, cakes, donuts), soft drinks, chips, and jams.
-
Saturated fats: butter, palm and coconut oil, processed meats (sausages and bacon) and some red meats.
-
Ultra-processed foods: fast food (hamburgers, French fries), packaged snacks, frozen products such as pizzas or chicken nuggets, and pre-cooked microwave-ready products.
-
Drinks that negatively affect: alcohol (beer, wine, spirits), caffeine (energy drinks, coffee) and soft drinks.
Final tips for a balanced diet that promotes mental well-being
It's not only important to be careful about what you eat, but also when you eat it. According to nutrition experts, it's important not to skip meals, eat in moderation, and try to eat approximately every four hours. Before making significant changes to your diet, consult a doctor or nutritionist to ensure your diet supports your overall health. This is the best way to ensure that everything you put into your body is truly contributing to your well-being.
