These foods are good for your mental health

A healthy diet is extremely important for both the body and the psyche. But which foods can boost mental health? We show you 9 foods that are good for your psyche.

A balanced diet is important for the overall well-being and health of the body. Researchers have now discovered that what we eat also affects our mental health. The reason for this is the connection between the gut and the brain . The intestine is considered a kind of second brain with its own nervous system, which works autonomously. The close connection between the gut and the brain makes the gut so sensitive to stress – both mental and physical, as well as medical stress caused by certain medications. With the right diet, you can do something good for your intestines and your psyche at the same time.

These 9 foods are good for your mental health

1. Pro and prebiotics

If you frequently suffer from abdominal pain, a feeling of fullness, flatulence, diarrhea and/or constipation, this could indicate a disturbed intestinal flora. Probiotics , also known as lactic acid bacteria, and prebiotics , which are part of the roughage, can rebuild and balance the intestinal flora if consumed regularly. A disturbed intestinal flora not only causes discomfort, but can also increase susceptibility to infections and lead to allergies or skin problems. Probiotics and prebiotics are e.g. B. in kefir, sauerkraut, kimchi, legumes, seeds and whole grain products. You can find even more pro- and prebiotic foods here >>

2. Bananas and apricots

Apricots and bananas contain the amino acid tryptophan , which is converted into the neurotransmitter serotonin in the body . The serotonin counteracts daytime tiredness and depressive moods . Since it is partially converted into vitamin B3, it also helps prevent sleep disorders, poor concentration, loss of appetite and irritability.

3. Certain vegetables

Vegetables are generally always a good choice to positively influence and strengthen mental health. Spinach, asparagus and sweet potatoes are particularly good. The B vitamins it contains work against low moods, depression, gloom and even cravings.

Exciting:  You can reduce your risk of brain diseases such as Alzheimer’s dementia with the right diet: 9 foods to prevent Alzheimer’s >>

4. Hot spices

The spices chilli and ginger in particular have a positive effect on the mood. The ingredients capsaicin and gingerol can increase well-being. If the brain perceives the capsaicin, it considers the substance to be a strong pain that needs to be fought. Endorphins are released to fight the pain. These make you happy and euphoric at the same time. The gingerol in ginger also triggers analgesic and euphoric substances in the brain.

5. Whole Grains

Whole grains and whole grain products contain complex carbohydrates and dietary fibers that are broken down and digested by the body only slowly. As a result, the blood sugar level does not rise rapidly and sharply, but only slowly and slightly. Also, it doesn’t fall off that much. A constant blood sugar level ensures that you are more balanced and feel better.

6. Nuts

Walnuts in particular contain many mono and polyunsaturated fatty acids, as well as protein and numerous minerals and trace elements. The amino acid, which is also found in bananas and apricots, is converted back into the happiness hormone serotonin in the body , which lifts the mood.

7. Soft fruit

Berries such as blueberries , raspberries or strawberries have an antioxidant effect in the body and thus protect your cells from the negative effects of everyday stress. This is how you fight inflammatory processes in the body that can have a negative effect on your intestinal flora and your mental well-being.

8. Herbs

While medication must and should often be used in the case of a diagnosed depression, herbal active ingredients can also be used to support or in the event of slight upsets. According to , valerian, hops, passion flower, saffron, cinnamon, turmeric, lavender, rose petals, St. John’s wort, liquorice root and lemon balm can increase the serotonin level in the body and thus have a mood-lifting effect. However, you should always check with your doctor when using highly concentrated herbal supplements as they also have risks and side effects. For example, St. John’s wort can cause allergic skin reactions or gastrointestinal problems, and lavender can cause headaches in high doses.

9. Fennel

With fennel tea you can counteract the typical winter blues in two ways: The warmth of the drink provides an inner feeling of well-being in the cold season. According to the Oberbergkliniken , fennel also contains a precursor to the mood-enhancing neurotransmitter serotonin . Treat yourself to a raw piece of fennel instead of a portion of chips while watching TV in the evening, or add the umbelliferae to your salads as a refreshing ingredient.

Diet for mental illness

Mental illnesses are always to be taken seriously and should be treated as early and closely as possible by a doctor . Depression, anxiety disorders & Co. usually require holistic treatment with psychotherapy, medication and supportive measures such as sport . Diet can also make a small contribution to the healing process and have a preventive effect: The 7 best foods for depression >>

If you suffer from seasonal mood swings in the fall and winter, these tips might help you banish the blues:  Fall Depression – 5 Tips to Beat the Mood Low

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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