8 Best Foods that Boost Your Mental Health

What you put into your body can affect how you feel.

Many of us see French fries and chocolate cake as treats to cheer us up when we’re feeling down. But perhaps our perspective on food needs an update. With a few simple dietary changes, you might be able to improve both your mind and your mood.

1.Dark Leafy Greens

Nutrient-Dense Inflammation Fighter

Green vegetables

Leafy greens fight against all kinds of inflammation, and according to a study, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals, and phytochemicals.

Foods that fight inflammation

2.Walnuts

Rich in Mood-Boosting Omega-3 Fatty Acids

Walnuts

Walnuts are one of the richest plant sources of omega-3 fatty acids, and are full of antioxidants, helping to inhibit oxidation in the brain and body. Even more amazingly, these nuts can also lead to the growth of new neurons this means walnuts can help us to grow new brain cells, an essential aspect of maintaining good mental health.

3.Avocado

Its Oleic Acid Gives You Brainpower

Avocado

Avocados are power foods because, again, they contain healthy fat that your brain needs to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein and is filled with vitamin K, different kinds of vitamin B( B9, B6 and B5), vitamin C and vitamin E12.

4.Berries

Full of Cell-Repairing Antioxidants

Berries

Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. They go around fixing your cells and preventing them from getting cancer and other illnesses. Antioxidants assist in repairing cells, as well as assisting in combating inflammation caused by free radical damage.

5.Mushrooms

Helpful Tools to Lower Blood Sugar

Diabetes

Here are two good reasons why mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria.

6.Onions

Layered With Cancer-Fighting Allium

Spices

Onions have been associated with a decreased risk of several cancers. Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract. These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anticancer properties.

7.Tomatoes

Packed With Depression Fighters

Depression

Tomatoes contain lots of folic acids and alpha-lipoic acid, both of which are good for fighting depression. Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine and norepinephrine — from forming in the body. Alpha-lipoic helps the body convert glucose into energy and therefore stabilizes mood.

8.Apples

Ripe With Antioxidants and Fiber

Apple

An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for periods. Apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings.

The next time you go shopping, consider adding one or more of these to your grocery list. In addition to providing general health benefits, you’ll be able to provide an outstanding source of nourishment to your brain as well.

What can I do to prevent Headaches while Dieting

It is fairly common to experience headaches while dieting or on a weight loss program.
Several different nutritional factors can contribute to a headache.

Since a diet consists of some dietary changes, headaches can happen. Find out some of the reasons why headaches are associated with dieting and some tips on how to prevent them altogether.

What’s the connection between weight loss and headaches?

Headache while dieting

Losing weight means eating fewer calories than your body burns. But if you’re not getting enough or the right kind of calories, you may wind up with fatigue and a calorie deficit headache, which can be counter-productive. Here’s how to avoid a diet headache when you’re losing weight.

Also read: 13 best tips towards health with reduced-fat

Headache Causes & Prevention Tips

Low Sodium & Potassium

Salt

One reason why you may have a headache while dieting is because of shifts in fluid and mineral balance in the body.  This is especially common when sodium levels get too low.

To prevent headaches related to low sodium/salt, I suggest adding extra table salt to your diet or drinking a cup of prepared bullion twice a day. Table salt has the added benefit of containing potassium, which is an essential mineral for maintaining an array of body processes, and especially crucial when you’re dieting.

Also read: What are the different types of Salt, Uses and Benefits

Hypoglycemia

Dieting
The brain needs a continuous supply of glucose from the blood to function properly. When glucose levels drop (as in hypoglycemia) the brain is one of the first organs affected, resulting in symptoms such as headache, migraine, confusion, nausea, sweating, faintness, and hypothermia (low body temperature).

To prevent low blood glucose levels, eat small and frequent low-sugar meals, never miss breakfast or skip meals, and eat a healthy afternoon snack to appease hunger.

Also read: 7 Best Gur Recipes that can be your guilt-free indulgence

Dehydration

Dehydration
This condition results from a decrease in total body water content due to less intake or greater fluid loss. Being dehydrated can also undermine weight loss because the body may mistake thirst for hunger.

I recommend staying well-hydrated by drinking 80-100 oz. of water a day.

Related: 11 Weird Things That Happen to Your Body When You Don’t Drink Enough Water

Artificial sweeteners

Stevia sugar
Aspartame and sucralose are well tolerated by many people, but they can trigger headaches in a small percentage of people. If aspartame and other artificial sweeteners are a headache trigger for you, avoid foods that include them.

While natural sweeteners activate food reward pathways in the brain, artificial sweeteners, don’t fully activate these pathways, leaving people feeling unsatisfied and increasing their appetite. Consider using honey in your tea or coffee.

Also read: The truth about Stevia

Stress

Food fear
Not only can stress trigger eating binges or make it hard to stick to a diet, but it can also bring on headaches. When you’re under the gun, your body releases a flurry of chemicals like adrenalin or cortisol in response to the stress. In addition to giving you the instant energy you need to fight stress, these chemicals also make the blood vessels in your brain contract, which can result in headaches.

Tension or stress headaches result in telltale signs like dull aching pain; tightness or pressure across the forehead or sides and back of the head; and scalp, neck, and shoulder muscle tenderness.

Try these 5 Calming Lattes that Help Your Body to Relieve Stress and Anxiety

Exercising regularly can help reduce stress and burn fat. Other ways to reduce stress include deep breathing, meditation, yoga, and scheduling adequate time to unwind every day. And try not to let weight loss be a source of your stress: Some dieters get so anxious about every single ounce instead of patting themselves on the back for small accomplishments.

Over the long haul, the scale will dip in the right direction… Down!

Caffeine withdrawal

Caffeine alternative
Headaches, irritability, and tiredness are common side effects when you stop drinking coffee or other high-caffeine drinks, typically within 24 hours of cessation. It is estimated that about half of people who cut back on caffeine experience headaches and other unpleasant symptoms.

You can avoid these problems by reducing intake gradually. Remember, caffeine isn’t a diet devil, but it’s often consumed as part of sugary sodas or coffee drinks loaded with extra calories from sugar and milk. For most, it’s fine to consume one cup of a caffeine drink daily while you’re dieting, but use skim milk and avoid calorie bombs like flavoured syrups and whipped cream.

Also read: 11 Beverages to sip, That’ll Give You More Energy Than Coffee

If someone wants to achieve their target weight goals it is always better to follow a balanced diet. Here is your key to Weight loss without losing energy, by booking our free online nutrition consultation to start your healthy weight loss journey.