On Thursday, I had the honor of hosting another Facebook Live with Baptist Health South Florida. It is Mental Health Awareness Month and we discussed “Foods That Fuel Your Mental Health“. Did you know that in recent years, it has been scientifically proven that there is a brain-gut connection and keeping your gut in balance will yield a happier, healthier you! I had the opportunity to chat with Registered Dietician, Carla Duenas during our live, and she contributed to this article, all about what we need to eat for a healthy mind and beneficial emotional health. In the post, She lists the substances found in food that help fuel positive feelings and ward-off disease in three categories: antioxidants, healthy fats and fiber.
Antioxidants
“Antioxidants contain certain vitamins, specifically vitamins A, C and E, which have been shown in research to combat stress-induced disorders such as depression and anxiety,” Ms. Duenas said.
Good sources of antioxidants are:
- Fruits – prunes, blueberries and blackberries. Dark-colored fruit have higher concentrations of antioxidants.
- Vegetables – spinach, kale, Brussel sprouts, broccoli, beets, red peppers.
Healthy Fats
“The omega-3 fatty acids in what we call ‘healthy fats’ can reduce inflammation, and some studies suggest they have a mood-stabilizing effect and help treat depression,” Ms. Duenas said.
She suggests certain types of fish, plant-based oils and seeds:
- Fish– Salmon, trout, mackerel, anchovies, sardines.
- Plant oils – olive oil, sesame seed oil.
- Seeds – chia, flax (also good source of fiber).
Fiber
“Fiber helps stabilize sugar levels by slowing down the way the body processes it, leading to better mood control,” Ms. Duenas says. “Over the long-term, this helps avoid extreme high and low feelings.”
High-fiber foods Ms. Duenas recommends include:
- Whole grains – whole wheat pasta, bran flakes, pearled barley, oatmeal.
- Dark-colored fruits and vegetables – blackberries, raspberries, artichokes, broccoli, Brussel sprouts.
- Beans – split peas, lentils, black beans, lima beans.
According to a study published in Frontiers of Psychology, people who consumed more raw fruits and vegetables versus cooked have a higher positive mood. The study surveyed roughly 422 young adults, ages 18-25, in New Zealand and the United States. The raw fruit and vegetable eaters reported lower symptoms of depression and anxiety and higher satisfaction with life.
The top 10 raw fruits and vegetables they found related to better mental health are: carrots, bananas, apples, dark leafy greens like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber and kiwi. If you are tempted to turn all of your fruits and vegetables into a smoothie, make sure to read the full article for the benefits of keeping your fruits and veggies in their whole form.
Eat Often For Optimal Health:
According to Ms. Duenas, when you eat is also extremely important for your mental health. Experts recommend eating every three to four hours and not skipping meals. Remember, not eating can often lead to overeating and not only that, but the article states that hunger can trigger anger and irritability, which over time, can lead to depression, anxiety and other negative feelings.
“At the end of the day, it’s about following a healthy eating pattern,” Ms. Duenas adds. “Most importantly, eating a controlled amount of food high in antioxidants and fiber and a low intake of refined sugars.”
For more on this topic, click here to for the full article and learn more about fitness and nutrition from Baptist Health South Florida here.
