It’s undeniable that what we eat has a major impact on our health and wellbeing. From omega-3 fatty acids to vitamin K and magnesium, there are many nutrients that have scientifically-proven benefits for mental health. When it comes to mental illness, healthy eating should always be included in treatment plans, especially since vitamin deficiencies can worsen symptoms. But it can be overwhelming to change your eating habits, especially when you’re struggling with a lack of motivation or loss of appetite. To help you get started, here are 3 delicious foods that have proven benefits for your mental health.
- Seafood lovers, rejoice! Research has shown that people who eat lots of fish are less likely to experience certain symptoms related to mental illness. Seafood is high in omega-3 fatty acids, magnesium, B12, and folate, all of which can relieve symptoms of depression and anxiety. Omega-3s may also be beneficial for treating borderline personality disorder, although more research is needed. To boost your omega-3 intake, seek out fatty fish like salmon, trout, and tuna.
- Avocado is a nutrient powerhouse that should be a staple in your diet. A single serving contains 20% of the daily recommended amount of folate, and 26% RDA of vitamin K. These vitamins are both effective for treating depression, and researchers have found evidence that folate can improve the symptoms of schizophrenia. As if you needed another reason to eat more guacamole!
- It should come as no surprise that spinach and other dark leafy greens, like kale and swiss chard, are great for your brain. They’re packed with helpful nutrients like folate, vitamin K, and magnesium, and they also reduce inflammation. Struggling to get enough greens into your diet? You can add them to pasta, use in sandwiches, or serve alongside a protein for dinner. If you’re feeling adventurous, try adding a handful of raw spinach to a fruit smoothie – you won’t even taste it!
References:
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Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial. Brain, Behavior, and Immunity, 25(8), 1725–1734. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191260/
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Gancheva S.M. & Zhelyazkova-Savova, M.D. Vitamin K2 Improves Anxiety and Depression but not Cognition in Rats with Metabolic Syndrome: a Role of Blood Glucose? 2016 Dec 1;58(4):264-272 https://www.ncbi.nlm.nih.gov/pubmed/28068285
Brown, H. E., & Roffman, J. L. (2014). Vitamin Supplementation in the Treatment of Schizophrenia. CNS Drugs, 28(7), 611–622. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4083629/
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By Jenn Bagley
