Top Foods to Boost Mental Health

Diet is one factor that impacts mental health and well-being. In our busy world, it is easy to forget how diet affects your mood.

Here are 4 foods to help boost brain and mental health for a better and brighter spring! We often choose comfort foods when they feel sad. While these foods can give temporary relief, they may make you feel worse later. However, certain foods have a positive impact on mood and overall mental health. Food alone cannot solve all behavioral health issues. However, adding these mood-boosting foods to your diet can help improve your mental well-being.

Mood Boosting Foods

Food #1: Fatty Fish

Fatty fish, particularly salmon, tuna or sardines are a great source of vitamin D and Omega 3 fatty acids and tryptophan. They can do wonders for your mood. Omega 3 fatty acids have been shown to support brain health and improve mood. Making fatty fish an excellent food option that packs a big punch for improved mental health particularly in this transition from winter to spring.

Food #2: Oatmeal

Oatmeal is great for blood sugar stabilization and for tryptophan. Oatmeal (plain and simple) is a complex carbohydrate which is like a slow burn. It won’t spike blood sugars. It is not well known for tryptophan, but it sure ranks up there. Tryptophan is a precursor to serotonin, combine this with its blood sugar stabilizing properties and you have a grain that is great for mental health.

Food #3: Eggs

Eggs, particularly the yolk of the egg is rich in essential vitamins and minerals. Eggs, along with being a great source of protein, just one egg contains about 37 IU of vitamin D. The yolks can also boost your blood levels of tryptophan which is a precursor to serotonin which can help with your mood and sleep.

Food #4: Berries

They may be tiny, but berries pack a big punch. Loaded with antioxidants and vitamin C, berries help fight off stress and inflammation. Berries, such as blueberries, strawberries, and blackberries, are rich in antioxidants like anthocyanins and flavonoids. These compounds have been shown to protect against oxidative stress and inflammation, both of which are linked to mood disorders like depression and anxiety.

When in doubt supplement

Vitamin D is a popular supplement, but there are some things to look for. First it is important to get your vitamin D levels checked by your doctor. Do this a couple times a year so you know when or if to supplement. Vitamin D3 is best when it is in a synergistic blend with K2. This helps with absorption. Vitamin D supplements can be toxic when taken in the incorrect dosage, so be sure to check with your doctor first.

Practice good eating habits

And your eating habits can impact your mood, too. It isn’t just what you eat that affects your mood – it’s also when you eat. Try to focus on:

• Eating at consistent times. Enjoying regular meals can help maintain blood sugar levels, preventing both hunger and irritability.
• Enjoying balanced snacks. Incorporating healthy snacks throughout your day can prevent energy dips, and keep you feeling positive all day.
• Drink plenty of water throughout the day. Dehydration can affect mood and concentration – so be sure to drink enough water during the day.

So before you reach for that pint of ice cream, consider one of these healthy options instead. It just might make you feel better.