When people hear the adage “You are what you eat”, the first association is probably with good physical health. But did you know that the food you eat also has an effect on your mental health? Carla Dueñas, registered dietitian with Baptist Health South Florida’s Community Health department , outlines what and how we should eat for a healthy mind and emotional health. She lists the substances found in food that help promote positive feelings and ward off disease into three categories: antioxidants, healthy fats, and fiber.
Antioxidants
“Antioxidants contain certain vitamins, specifically vitamins A, C and E, which have been shown in research to combat stress-related disorders such as depression and anxiety,” Dueñas said. Good sources of antioxidants are:
- Fruits – prunes, blueberries, and blackberries. Dark colored fruits have high concentrations of antioxidants.
- Vegetables – spinach, kale, Brussels sprouts, broccoli, beets, and red bell peppers.
Healthy Fats
“Omega-3 fatty acids that contain what we call ‘healthy fats’ can reduce inflammation and some studies suggest they have a mood-stabilizing effect and help treat depression,” Duenas said. She suggests certain types of fish, plant-based oils, and seeds:
- Fish – salmon, trout, mackerel, anchovies and sardines.
- Plant oils – olive oil, sesame seed oil.
- Seeds – chia, flax (these are also a good source of fiber).
Fiber
“Fiber helps stabilize sugar levels by slowing down the rate at which the body processes it, leading to better mood control,” says Dueñas. “Over time, this helps prevent extremely high and low feelings.” High fiber foods that Dueñas recommends include:
- Whole grains – wheat pasta, bran flakes, pearl barley, oats.
- Dark colored fruits and vegetables – blackberries, raspberries, artichokes, broccoli, Brussels sprouts.
- Beans – peas, lentils, black beans, lima beans.
Eat raw fruits and vegetables for better mental health
The way you eat foods that are beneficial to mental health also play a role, according to research. People who eat fruits and vegetables raw, rather than cooked, have a more positive mood, according to a study published last month in the journal Frontiers of Psychology. An online survey of 422 young adults between the ages of 18 and 25, residing in New Zealand and the United States, assessed raw versus cooked, canned, or processed fruit and vegetable consumption and linked it to health status. positive or negative mental health. Those who ate raw fruits and vegetables reported fewer symptoms of depression and anxiety and a higher level of life satisfaction. The top 10 fruits and vegetables they found to be linked to better mental health are carrots, bananas, apples, dark green leafy vegetables like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumbers and the kiwi. And while you might want to blend a bunch of these fruits and vegetables into a smoothie thinking this will boost your nutrient intake, Dueñas cautions. “Beating fruits and vegetables does the job of breaking down the food, instead of the stomach digesting it, like this organ is supposed to do,” she said. “This produces a higher sugar content, more quickly, and your body can’t always process it properly.
Eat often for optimal health
When to eat is also an important thing. Dueñas and other nutrition experts recommend eating every three to four hours and not skipping meals. Not eating enough leads to overeating later to make up for the nutrients your body needs, she said. And feeling hungry can trigger anger and irritability, which can lead to depression, anxiety, and other negative feelings. “At the end of the day, it’s about following a healthy eating pattern,” adds Dueñas. “The most important thing is to eat a controlled amount of foods high in antioxidants and fiber, and low in refined sugars.”