3 meals for better mental health

Our physical and emotional well-being are entirely dependent on the food we eat.

According to research, those who consume a diet high in fruits, vegetables, seafood, and whole grains are actually 25% to 35% less likely to suffer from depression than persons who follow a Western diet, which is high in fat, sugar, and ultra-processed foods.

"Many people don’t realise the link between food and mental well-being," said Signe Svanfeldt, lead nutritionist at Lifesum.

"A nutritious, balanced diet positively impacts our energy and mood, as well as our gut microbiota, which influences our mental wellbeing,” she added.

Following are three essential diet nutrients needed for a good mental health, according to Yahoo Life.

Broccoli, spinach, carrots, quinoa, brown rice, beans, lentils, and chickpeas are examples of prebiotic foods.

According to Svanfeldt, probiotics and prebiotics help lower inflammation, which raises serotonin levels in the body, a neurotransmitter that controls mood and lessens signs of stress and anxiety.

Other diets contain Omega-3 foods, which include walnuts, salmon, trout, tuna, chia seeds, hemp seeds, and flaxseed.

Omega-3s are good fats that have been demonstrated to lessen brain inflammation that has been connected to mood problems. As a result, they may aid in enhancing well-being, as per Svanfeldt.

Additionally, foods high in polyphenols include peppers, red cabbage, spinach, walnuts, hazelnuts, kiwi fruit, and red cabbage.

"Polyphenols promote healthy blood flow to the brain and can protect it from oxidative stress and inflammation," Svanfeldt said. "This may affect mental health, by reducing depressive symptoms and increasing overall mental wellbeing."

Disclaimer: This may not work for everyone. Consult your doctor before trying this out.