Food for Positive psychological health
#1 Fatty Fish
The Standard American Diet is sorely deficient in omega-3 fatty acids, like omega-3 fatty acid (DHA) and eicosapentanoic acid (EPA), and high in trans fats and saturated fats which are shown to negatively affect the brain. Since our brains are made up largely of fat and our bodies cannot manufacture essential fatty acids, we've to believe a diet rich in omega-3s to satisfy our daily needs.In studies, foods high in omega-3 fatty acids, like wild cold water fish (e.g., salmon, herring, sardines and mackerel), seaweed, chicken ate up flaxseed and walnuts, are shown to scale back symptoms of schizophrenia, depression, attention deficit hyperactivity disorder andother mental disorders. this is often likely due to the effect omega-3s wear the assembly of neurotransmitters (brain chemicals liable for our moods), including dopamine and serotonin. By supporting the synapses within the brain, omega-3s also boost learning and memory.
#2 Whole Grains
The primary source of energy for the brain is glucose, which comes from carbohydrates. Simple carbohydrates exacerbate low mood by creating spikes in blood glucose and are shown to possess effects on the brain almost like drugs of abuse. against this , complex carbs release glucose slowly, helping us feel full longer and providing a gentle source of fuel for the brain and body. Healthy sources of complex carbohydrates are contains in whole-wheat products, oats, wild rice, barley, beans and soy, etc.
#3 Lean
The foods we eat are weakened into substances that are wont to make neurotransmitters and other chemicals that allow different parts of the system a nervous to speak effectively with one another and therefore the remainder of the body. Next to carbohydrates, protein is that the most abundant substance within the body. The aminoalkanoic acid tryptophan, a building block of protein, influences mood by producing the neurotransmitter serotonin. Sometimes called natures Prozac, serotonin is related to depression. Lean protein sources include turkey, fish, chicken, eggs and beans which helps in keep serotonin levels balanced. Even more important are complex carbohydrates, which actually facilitate the entry of tryptophan into the brain, reducing the symptoms of depression and anxiety and improving overall cognitive functioning.
#4 Leafy Greens
Popeye was on to something with a diet high in spinach. Leafy greens like spinach, romaine, turnip and mustard, and broccoli are high in vitamin B and C , as are beets and lentils. Deficiencies in folate also as other B vitamins are linked with higher rates of depression, fatigue and insomnia. Broccoli also contains selenium, a trace mineral that plays a crucial role in our system functioning, reproduction and hormone metabolism. Also low levels of selenium contribute to depression, anxiety and fatigue. Other sources of selenium include chicken, seafood, walnuts, brazil nuts , onion and whole-grain products.
#5 Yogurt with Active Cultures
Fermented foods, like yogurt with active cultures, kefir, kimchi, tempeh and certain pickled vegetables, contain probiotics (healthy bacteria) which are shown in studies to scale back anxiety and stress hormones and effect the neurotransmitter GABA. against this , eating too many processed foods may compromise the fragile balance of healthy and unhealthy bacteria within the gut.
