Foods that Improve Your mood And Overall Mental Health

Having a healthy mind is just as important as having a healthy body. Letting go of either one will hurt the other. Making lifestyle and dietary changes can foster good mental health. Does this mean you can eat to feel better? While overeating "because you feel like it" is a big no-no, certain foods have been shown to have mood-boosting effects. Don’t worry, these aren’t crazy, exotic, or expensive foods, either. These are very common everyday foods that we already eat. You can also turn them into easy, delicious meals. The key is to eat a balanced and nutritious meal, from vitamins and minerals to protein and fibre—you'll want to eat gut-healthy, brain-boosting foods throughout the day. Look for foods rich in omega 3s, healthy fats, iron, magnesium, vitamins B, C and D, and selenium to have a positive impact on your mental health. These will also help maintain your energy levels and keep your immune system top-notch. It's also important to cut back on sugar, caffeine and unhealthy snacks. You don’t want to ruin all the good work you’ve done by eating fresh, healthy dishes at mealtimes and snacking on fried, fatty, or processed foods.

We've outlined a simple meal plan that's perfect for morning, afternoon or evening dishes made with ingredients that boost mental health. Go check it out!

1. Breakfast

Starting your day with the right foods is crucial to starting your day in the right frame of mind. You'll want to look for foods that will keep you energized throughout the day.

Poached Eggs on Avocado Toast

Eggs and avocado are a breakfast combo that can’t be beat! You get plenty of protein and vitamin D from eggs, and both superfoods contain omega 3s, healthy fats, vitamin B6, iron, and magnesium. Together, these provide you with satiety, and energy, and lift your mood. You can also add a piece of grainy whole wheat toast or sourdough bread. These are an ideal form of carbohydrate in the morning because they are low GI, which means they will provide you with long-lasting energy and fibre. If you're someone who's always rushing out the door (or doesn't like avocados), then the eggs themselves will suffice. Make a quick omelette or scrambled eggs on a piece of toast, or you can even pre-cook the eggs for breakfast.

Nut granola with Greek yoghurt

Made with oats, nuts, seeds and dried fruit, granola is a quick and easy low-GI breakfast that's also great for your mental health. You can eat your granola on its own or with some milk, yoghurt, berries, fruit, etc. It's easy since you can buy it pre-made or make a whole batch at once, depending on your preference. What’s more, granola also makes a great afternoon snack!   However, one thing to note if you're buying the store-bought kind is to make sure it doesn't have too much added sugar. So check the ingredients of the brand you buy.

2. Morning Snack

Are you the kind of person who craves a pick-me-up in the morning? Have healthy snacks on hand so you can avoid convenience items like sugary muffins or potato chips.

Berries

If you're concerned about your mental health, you should keep sugar in your diet to a minimum, and certain high-sugar fruits (such as grapes and pineapples) are best reserved for special treats. Fructose, on the other hand, is low in sugar and high in vitamin C, making it great for boosting mood, energy and immunity, as they are rich in antioxidants and anti-inflammatory properties. You can also store frozen berries so you have some on hand at all times, either as a snack, to add to smoothies or to spoon over healthy desserts since they turn to mush when heated in the microwave.

Nuts

Nuts are the perfect snack because not only are they easy to store and store, but they are also packed with healthy fats! Almonds, especially walnuts, contain the highest concentration of omega 3s, which are important for your overall health - physical and mental. What's more, you can eat the nuts on their own mix them with some dark chocolate, or dried fruit, or even roast them with herbs and spices for a delicious treat.

3. Lunch

The best lunches are nutritious and filling, while also being simple and, of course, delicious!

Quinoa or Brown Rice Salad

As we've already mentioned, low GI foods contribute to slow energy burning and help maintain stable blood sugar levels. This is important for mental health, as having lots of energy and crashing will not improve your mood. This makes foods like brown rice and quinoa the perfect carbs for lunch. Not only are they filling, but they pair well with a variety of vegetables, proteins, and healthy fats like cheese and olive oil.

Super Soup

Soup for lunch? It sounds boring, but when you explore all the amazing options the humble soup has to offer, you'll be spoiled for choice! Start with your favourite soup, then experiment with different textures, flavours, dishes, and ingredients so you can discover new favourites. Not only does soup open up a world of flavour, but it also allows you to add healthy, nutrient-dense ingredients to your meals in an all-in-one package. You can pack them with vegetables, lean protein, healthy fats, gut-friendly ingredients, and more. A lunch like this is sure to keep you full all day long!

4. Afternoon Snack

Put that sugary candy away and replace it with these healthy, soul-friendly treats!

Low-Carb Snacks

It's often those afternoon cravings that bring our healthy eating to a screeching halt. That’s why preparation is key! Pre-made snacks that are low in carbs and sugar will help you avoid running to the vending machine for that candy bar. To be clear, healthy snacks don’t have to be boring. You can browse hundreds of low-sugar, high-protein snack recipes online. And it's easy to customize them and add things like nuts and cocoa. If you have a sweet tooth, you can also look for recipes that use stevia.

Smoothies

Smoothies are like soup—but faster and sweeter! If you're at home, or if you have a blender at your office, you can whip it up in just a few minutes. The best part is you can experiment with the ingredients every day and come up with new delicious concoctions. Try adding nuts, fruit, yoghurt or even vegetables to your afternoon smoothie. Superfoods like cocoa, peanut butter, and chia seeds also work well.

5. Dinner

Dinner is another time of day when people tend to fail to diet. It might be tempting to order a pizza at the end of a tiring day, but don’t! Making a satisfying home-cooked dinner doesn't have to be complicated or time-consuming. The best dinners are always quick and easy.

Salmon and Rainbow Salad

Salmon or any oily fish (tuna, mackerel, anchovies) is a perfect meal to end the day. These fish are high in protein and omega 3, which we know are great for brain and heart health. Salmon also contains high levels of selenium and B vitamins, which help stabilize blood sugar and calm energy, so you can get a good night's sleep, too. You can pair salmon with plenty of fresh veggies and get double the mental health-boosting nutrients, or even make a slightly naughty dip or sauce like aioli, pesto, or cheese sauce.

Grilled Chicken Tray

Tray bakes are the ultimate lazy day meal, and they can be super delicious too! Grab the rainbow of veggies from the refrigerator, chop them up, throw them on a plate with some chicken breasts, season with oil, salt and pepper, and you've got dinner ready in 30 minutes! Chicken is high in protein and low in saturated fat, making it the perfect nighttime protein. You can also replace it with turkey meat, which is rich in tryptophan, which aids in the production of serotonin in the intestines. Complete the tray bake with some soft cheese, nuts, and leafy greens to up the nutritional profile of your tray bake.

6. Put it together

Fad diets and starving yourself don’t work, but many of us are seduced by the apparent promise of “quick results” and we fall prey to them time and time again. Eating good food and exercising are important parts of maintaining good physical and mental health, and it's been proven that eating certain foods can boost your mental health, too.

They can:

• Helps you sleep better
•  Improves your overall mood
•  Increases productivity and helps you focus
•  Increases and stabilizes energy levels
•  Reduces stress
•  Stabilizes blood sugar levels

This is especially important for those who struggle with or have been diagnosed with mental health issues such as depression and anxiety. Psychologists often fail to mention how big a role nutrition plays in these problems, but good food is far better than any pill your doctor can prescribe to you.

Fortunately, in the Internet and information age, you can learn a lot on your own. Bring the tips we've learned in this article into your daily life and you'll be surprised how quickly your physical and mental health improves.