Omega 3 acids are crucial for proper brain function. They interact with your mood and alleviate inflammation, which is both helpful in warding off depression. Diets that are rich in Omega 3 can reduce the possibility of depression by as much as 30%.
Some of the foods rich in these fatty acids are:
Other foods that contain Omega 3 fatty acids include green leafy vegetables (like spinach and brussel sprout), broccoli, walnuts, chia seeds, and flaxseed.
Cod liver oil and flaxseed may be taken as a supplement if you’re concerned that you might be deficient in Omega 3’s. Harvard University is studying the effects of Omega 3’s, alone or with vitamin D, for the prevention of depression in adults.
Watch this video to know how nutrition affects mental health:
4. Consume Vitamins D and B
Did you know that most Americans have low levels of Vitamin D? It was one of the things my doctor noted in my last blood work. So, I sure have paid better attention to how to get enough in my daily diet. And it can be easier than you think.
Many of the foods rich in Omega 3 fatty acids are also great sources of vitamin D, which is a vital part of healthy brain functioning in mood, problem-solving, focus, and reasoning.
Insufficient vitamin D intake can lead to anxiety and depression. Along with the foods containing fish oil, good sources of vitamin D include egg yolks, beef liver, orange juice, mushrooms, and some cereals.
The rawest, most potent source of vitamin D is sunlight. Depression is at a higher incidence when sunlight is diminished during the winter months. Sunset is hours earlier than in the spring and summer months so make sure you plan accordingly and get outside!
B complex vitamins help control neurotransmitters like serotonin. The best ways to get B complex vitamins are from meats, whole grains like brown rice and barley, green leafy vegetables such as broccoli and spinach.
Legumes, nuts, and seeds like sunflower seeds and almonds are also high in B complex vitamins. Also rich in B vitamins are fruits such as citrus fruits, avocados, and bananas. Supplements are also available for B complex vitamins.
Healthy eating habits are good for the waistline but are good options to explore for improvement in mental health. Depression and anxiety can be debilitating and scary to deal with, never be afraid to reach out for help.
Are you ready to boost your mental health through nutrition? Share your thoughts in the comments.
Written by - Debra Smouse
Originally appeared on - Debra Smouse