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What Foods are Beneficial for Mental Health?

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Eating well provides us with several benefits. It boosts our energy, it aids with weight loss, and it can also be good for our mental health.

If you are feeling down in the dumps, there are several foods you can eat to make you feel better. Here are a few you should be including in your diet to turn on those happy vibes.

Salmon

Any foods that are rich in omega-3s are beneficial to mental health. Omega 3s have been shown to reduce anxiety and depression while boosting learning and memory. Salmon is an ideal omega-3 rich choice as it also contains vitamin D which may improve mood.

Chicken

Chicken is a lean, high protein meat that contains the amino acid tryptophan. You may have heard that tryptophan is often found in turkey and is what knocks you out after a Thanksgiving meal. But the truth is, this ‘good for you’ ingredient doesn’t truly make you sleep but relaxes you. It also helps your body produce serotonin, a feel-good substance that wards off depression.

Whole Grains

Whole grains are complex carbs which help the body produce glucose slowly providing you with an even flow of energy throughout the day. They also help the body absorb tryptophan better. So, if you eat them with turkey or chicken, you will experience an even higher level of mental wellness.

Avocados

Avocados are beneficial to cognitive function. They are packed with vitamin K and folate which protects your brain from a stroke and improves memory and concentration. Avocados also contain lutein which is beneficial to brain health.

Spinach

Spinach is one of the many leafy, green veggies that are rich in folic acid which fights depression, insomnia ,and lowers the risk of dementia in older adults.

Yogurt

Yogurts is rich in probiotics. You may have heard that these types of good bacteria are beneficial to digestive health, but they have also been shown to reduce stress and anxiety. Yogurt also has healthy doses of potassium and magnesium which helps oxygen reach the brain assisting with cognitive function.

Nuts

Nuts are an excellent source of omega-3s which fight depression. Cashews are recommended as they are rich in magnesium which helps oxygen reach the brain. Almonds are another good nut to include in your diet as they contain phenylalanine which helps the brain produce dopamine and may reduce symptoms of Parkinson’s Disease.

Olive Oil

Extra virgin olive oil contains polyphenols which counter the effects of proteins that are linked to Alzheimer’s Disease. It has also been shown to improve learning and memory.

Tomatoes

Tomatoes contain lycopene which fights off cell damage in the brain making it beneficial in delaying the onset and progression of Alzheimer’s Disease and lowering the risk of cognitive issues. It has also been shown to improve memory, logic, attention, and concentration.

The right foods will not only help you reach your physical health goals, but they will help you reach your mental health goals as well.  Certain nutrients will get you feeling happier, and they will reduce the risk of cognitive issues. Which of these foods will you be adding to your diet to feel your best?

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In Nutrition

Are Multi-Vitamins Really Good for You?

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I grew up taking multi-vitamins and continued consuming them into adulthood. Then, one day my mother told me that they served me no benefit and may even be detrimental to my health. This was a surprise.

As a good daughter, I took what she said to heart. But I also needed to do some of my own digging.

So, what’s the verdict? Are multivitamins good or bad? Here’s what I found out.

What Do Multi-Vitamins Contain?

Multi-vitamins contain different nutrients depending on the brand. They may contain vitamins and minerals that assist in enzyme and hormone production.

Some may boost immunity and aid with nerve and organ function. The nutrients may also play a role in vital processes such as reproduction, growth, and maintenance.

In addition to vitamins and minerals, some multi-vitamins also contain fatty acids, herbs, and amino acids.

Multi-Vitamins and Heart Health

The Physicians Health Study researched 14,000 middle aged male doctors who took a daily multi-vitamin for over a decade and found it did not reduce the risk of heart attack and stroke in participants nor did it have any effect on mortality.

Another study tracked 1,708 heart attack survivors who took a multivitamin or a placebo for up to 55 months. The rate of heart conditions and heart-related deaths were similar for both groups.

Multi-Vitamins and Cancer

An analysis of research of over 450,000 people showed that multi-vitamins were not effective in lowering the risk of heart disease or cancer.

Other studies have shown that multi-vitamins can lower cancer risk in certain participants. However, a recent 2022 study showed that men (and not women) who consumed a daily multi-vitamin presented a higher cancer risk.

Multi-Vitamins and Mental Health

Some studies have shown that multivitamins can improve memory in older adults. Others show they can improve mood as vitamin deficiencies have been linked to low mood.

However, a 12-year study involving 5,947 men found that multivitamins did not reduce the risk of mental decline. Another study showed that they had no effect on mood.

Can Multivitamins Be Bad for You?

Multivitamins are generally safe, but they can cause unwanted side effects. For example, vitamin A and D toxicity can occur. It’s also possible that you can experience conditions if excess amounts of a vitamin are consumed.

You should also avoid fat-soluble vitamins as the fat is hard to flush out of your body and may accumulate in your liver.

The Final Verdict

With a lot of conflicting information on the consumption of multivitamins, you may be wondering, what’s the bottom line?

First, it’s worth noting that your doctor may prescribe certain supplements for certain conditions. For example, calcium may be recommended if you are at risk for bone loss. Iron may be prescribed if anemia is an issue. And folic acid is always recommended during pregnancy.

However, with multivitamins being a $12 billion a year industry, you may be better off spending your money on some nutrient-packed foods. Items like fruits, vegetables, and whole grains have been shown to be more beneficial than supplements.

After reading this article, will you be changing your supplemental choices?

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