Food for mental health: Studies show that carefully selected fruits, vegetables and supplements can help improve your mental health.
There are pros and cons to taking any type of dietary supplement. You may be asking yourself, “Will my body really absorb all the nutrients that are in the supplement? Will the benefits be as effective as if I took a whole food? Can you afford it?” The truth is that some supplements can do things your diet can’t to keep you healthy, either because your diet doesn’t provide the nutrients you need or because the supplement contains nutrients that aren’t found in food Unfortunately, strong research confirms in the effects of certain foods and supplements on psychological problems such as depression their benefits on physical health. The good news is that science is moving forward. Here’s what the survey shows.
Raw foods
Raw food to improve mood
If you’re looking for a clear way to optimize long-term health, your first step might be to eat more fresh fruits and vegetables on a regular basis. Studies show that in addition to physical benefits, the more fruits and vegetables you eat has better mental health outcomes. Over the past few decades, researchers have found increasing evidence that people who eat fruits and vegetables have fewer symptoms of depression, stress, and general negative symptoms. Research also shows that people who eat more fruits and vegetables tend to be happier, feel more fulfilled, and have more purpose and fulfillment in their lives than those who eat less or none.
Now researchers from the University of Otago in New Zealand dug a little deeper.ยน They surveyed more than 400 18- to 25-year-olds about their specific eating habits compared to raw, canned or other processed fruits and vegetables. . They found that among those who ate the most raw fruits and vegetables, compared to those who ate the most canned, cooked and otherwise processed foods, mental illness and general positivity, life satisfaction and the sense of completeness were found significantly less sign.
The researchers narrowed down the 10 raw fruits and vegetables they found to be associated with better mental health and fewer symptoms of depression. These include carrots, dark leafy vegetables such as spinach, lettuce, cucumbers, apples, bananas, grapes, other citrus fruits, fresh berries and kiwi.
Mediterranean cuisine
Fresh fruits and vegetables are important components of the Mediterranean diet, which has also been shown to be beneficial for mental health. A study looking at the eating habits of adults aged 65 and older in the Mediterranean region found that those who reported following a traditional Mediterranean diet had significantly less depression than those who did not follow the diet. were more physically active, more educated and had less prevalence of diabetes, suggesting that a combination of factors may influence depression levels more than a single factor such as diet. In this study, daily tea drinking was also associated with significantly lower blood pressure.
Years of research also show that sticking to the Mediterranean diet helps you get not only plenty of fresh fruit and vegetables, but also whole grains (beans, lentils and peas) and seafood to ensure a steady supply of nutrients. One of the most studied of these depression nutrients is omega-3 fatty acids, which are found in fatty fish such as mackerel, salmon, sardines and herring. Omega-3s are also produced in your body from substances found in thistles, walnuts, soybeans and green leafy vegetables.
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What about attachments?
Omega-3 fatty acids are also packaged as dietary supplements. Researchers began investigating the link between mental health and omega-3 decades ago, when studies found low levels of omega-3 fatty acids in the blood cells of depressed people. Especially severe depression, compared to people who are in remission or who have never been diagnosed with depression. One study found that omega-3 supplements can also help reduce anxiety levels, but only when combined with depression. Dietary supplements were not helpful for those who suffered from anxiety alone. Results from ongoing studies are mixed, but continue to suggest that omega-3 supplements may improve symptoms of depression. Diets supplemented with omega-3 fatty acids significantly improve symptoms in adults with depression, especially when the diet includes vegetables and beans.