The role of good nutrition in general health and wellness is widely known. However, though lesser known, good nutrition also benefits mental health. A good diet is important for your mental health. Diets rich in fresh fruits and vegetables, whole grains, and unsaturated fats protect and promote your mental health.
Due to this, healthcare providers globally are encouraged to team up with nutrition specialists in patient care delivery. Recent medical training, right from certification and bachelor’s programs to online PMHNP masters program, insists on students learning some nutritional aspects that can promote patient recovery. Below are a few nutritional tips that improve mental health.
1. Healthy fats
The human brain depends on glucose or energy from fats. Despite its bad reputation in recent years, low-fat intake surprisingly increases the risk of developing depression. Diets with low-fat content can affect your mental health, especially mood. Nutritionists suggest including at least 65 grams of fat in the diet.
Fat also helps in maintaining cell structure, including that of the brain’s cells. This makes fats, specifically healthy fats, crucial for brain functioning. Common sources of saturated fats to avoid include:
- Fatty meals
- Fried foods and fast foods
- Processed foods, such as crips, chocolate, and biscuits
Healthy sources of good fats include butter, nut butter, cooking oil, and salad dressings.
2. Fruits and vegetables
Apart from general health benefits, fruits, and vegetables are fiber-rich, which improves mental health. Mental health problems often lead to gut inflammation. Fruits and vegetables are very rich in essential nutrients, antioxidants, and fiber, which promote brain health. Fortunately, there’s a wide selection of fresh fruits and vegetables to include in your diet.
3. Choose the right proteins
A protein-rich diet also boosts mental health. Proteins improve mental health in two ways. First, proteins improve amino acids’ function. Proteins are synthesized to produce dopamine. Increasing dopamine levels mitigate various mental health issues, such as ADHD and depression. Second, eating proteins reduces sugar intake. Diets rich in protein reduce the urge to snack. High sugar levels in the body have adverse effects on mental health.
4. Rehydrate healthily
Most people with mental health issues lack the motivation and energy to rehydrate accordingly. Similarly, dehydration causes fatigue, fuzzy thinking, and poor memory. Water, coffee, juice, and other healthy drinks can improve your hydration status. However, limit coffee intake as it can lead to irritability, anxiety, and insomnia.
5. Spices
Though very beneficial, spices are least used in the realm of nutritional psychiatry. Most people use spices when cooking for their flavor. However, spices have powerful autoinflammatory properties that can improve brain health and functioning.
Endnote
You should be mindful of your diet as it affects your physical, emotional, and mental health. As such, creating a food pyramid can ease planning for healthier meals. Important dietary options to include in your pyramid include fruits and vegetables, whole grains, protein-rich food, and fluids.
You should also follow the general nutrition rules. For instance, you shouldn’t skip meals and limit your alcohol intake.
