June 20

How Healthy Eating Can Improve Your Mental Health?

There are a lot of tasty vegetarian products rich in vitamins and minerals that are crucial for having a healthy brain so you can choose them to your taste. However, you should consider some general dietary tips that are very important to achieve your goal as well.

A Perfect Diet That Will Improve Your Mental Health: Main Guidelines

First of all, you should build a proper meal schedule that will be both convenient for you and beneficial for your health. It may vary from person to person, but you should keep in mind several do’s and don’ts while building it.

  • Don’ts:
    • Don’t drink alcohol.
      It has a drastic effect on the brain cells and ruins them rapidly.
    • Don’t indulge yourself with sugary drinks.
      They only provide you with the empty calories and waste your energy on digestion without giving any benefits.
    • Don’t skip breakfast.
      This meal helps raise the glucose level in your organism which is crucial for the proper cognitive functioning.
  • Do’s:
    • Drink enough water.
      It will assist in preventing dehydration that may cause mood changes, dizziness, lower concentration and other unpleasant effects.
    • Eat healthy.
      Avoid fried, sugary, refined, and heavy-fat products in your diet. Instead, enrich your meals with enough veggies, leafy greens, and whole grains. You can check the list of the most effective memory-boosting foods and nutrients that will help you improve your mental health.

a picture of human head with lots of gearsTop 6 Essential Nutrients to Boost Your Mental Powers

  1. Antioxidants.
    Powerful antioxidants, such as vitamin C, ensure brain cells’ longevity and proper functioning. You can find them in various tasty foods, for example, in spinach, turmeric, and blueberries.
  2. Useful acids.
    Omega-3 fatty acids and folic acid are famous for their brain-protective properties. Diversify your diet with lentils, almonds, and walnuts, and don’t forget to benefit from the uses of olive and coconut oil.
  3. Vitamin D.
    It’s proven that a sufficient level of vitamin D in the organism significantly decreases the risk of depressions and excessive stress. A glass of orange juice in the morning can serve a perfect source of vitamin D.
  4. Zinc.
    Another nutrient that helps fighting depression is zinc. This mineral helps delay cognitive decline, boost your memory, and improve your mental health in general. Consider adding pumpkin seeds to your meals to provide your brain with enough zinc.
  5. Iron.
    Precious for developing your learning skills and better attention, iron can be derived from eating leafy greens, lentils, and beans. It’s good to combine the products rich in iron with those providing vitamin C, as the latter enhances better iron absorption.
  6. Magnesium.
    This mineral helps the organism regulate sleeping pattern properly. Good rest is crucial for effective mental functioning, that’s why to maintain a healthy brain you should obtain enough magnesium from your meals. One of the tastiest and healthy possible sources are raw cashews that also contain a remarkable amount of zinc.

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