23 May 5 Nutrition Tips to Improve Mental Health from New York City Dietitian Group: #LookAroundLookWithin Your Fridge and Pantry to Help Manage Anxiety and Depression
May is Mental Health Awareness Month, and this year’s theme from Mental Health America is “look around, look within” – focusing on how surroundings affect mental health, including neighborhoods and cities, home environments, safe and stable housing, and the outdoors.
When it comes to our health, we often think about our physical well-being. But did you know that what we eat can also have a significant impact on our mental health? Research has shown that certain foods and nutrients can improve our mood, reduce anxiety and depression, and even boost cognitive function. Gut health is a key piece of mental health.
When you look around and look within, take a look within your fridge and pantry to include these key nutrients in your diet. Here are 5 easy-to-follow nutrition tips that can help improve your mental health.
- Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for brain health. Studies have shown that people who consume more omega-3s have a lower risk of depression and other mental health disorders. Foods that are high in omega-3s include fatty fish such as salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts. If you don’t eat fish, you can also take omega-3 supplements.
- B Vitamins
B vitamins, including folate and vitamin B12, play an important role in brain function. Studies have found that people with low levels of B vitamins are more likely to suffer from depression and anxiety. Good sources of B vitamins include leafy greens, eggs, dairy products, and fortified cereals.
- Probiotics
Probiotics are live bacteria and yeasts that are good for your gut health. Recent research has suggested that probiotics can also have a positive effect on mental health by reducing anxiety and depression. Foods that are high in probiotics include yogurt, kefir, kimchi, and sauerkraut.
- Antioxidants
Antioxidants are substances that protect cells from damage caused by free radicals. Studies have found that oxidative stress can contribute to mental health disorders such as depression and anxiety. Foods that are high in antioxidants include berries, dark chocolate, nuts, and vegetables such as kale, spinach, and broccoli.
- Whole Grains
Whole grains are a good source of fiber, which can help regulate blood sugar levels and reduce inflammation in the body. Studies have found that people who consume more whole grains are less likely to suffer from depression and anxiety. Good sources of whole grains include oatmeal, brown rice, quinoa, and whole wheat bread.
Incorporate these foods and nutrients into your meals, snacks, and everyday diet to help improve your mental health and well-being. If you’re struggling with a mental health disorder, contact your primary caregiver. It’s important to know you’re not alone, and there are many resources to help.
Mental Health Hotlines:
NAMI: 1-800-950-NAMI (6264) (TEXT: 62640)
Suicide & Crisis Lifeline: 988