The Link Between Nutrition and Mental Health

A loss of appetite often is a symptom of mental health disorders and nutrition actually can play a major role in the onset, severity and duration of depression. In fact, many medical professionals now believe that diet is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology. To benefit your mental health, try some of the suggestions below:

Make your food choices based on nutritional value rather than calorie counts. Each day have a balance of protein, fats and carbohydrates, along with plenty of fruits and vegetables. Consume Vitamin D rich foods like salmon, tuna, and fortified milk, orange juice and yogurt.

Foods with flavonoids, including cocoa, green tea and citrus, fuel cognitive ability. Similarly, avocados, ginger, lentils, tomatoes and walnuts are full of healthy fats, minerals and vitamins that help to restore brain cells. Almonds are natural memory boosters.

Protein powders can be hard to digest. Instead, try cottage cheese, most leafy greens, oatmeal and quinoa, all of which contain surprising amounts of protein. Other non-meat foods that are excellent sources of protein include barley; beans, lentils and peas (chick and green); fruits and vegetables (such as broccoli); nuts and seeds (chia, flax, hemp, pumpkin and sunflower); soy (edamame and tempeh); and even raw cacao nibs.

Kombucha, pickles and fermented vegetables, like kimchi and sauerkraut, provide good bacteria that aid digestion, while healthy fats, including ghee and coconut and olive oils, can help you feel more satisfied after a meal. Artichokes, asparagus, bananas, garlic, leeks and onions are all prebiotic foods that improve gastrointestinal health.

Sparkling and mineral water, iced tea, juices and water rich fruits and vegetables, such as grapefruit, oranges, watermelon, celery, cucumbers and tomatoes, count toward the total amount of water you should drink each day. Consider beginning your morning by drinking a glass of water as soon as you wake up. Freeze pieces of lemon and lime and use them as ice cubes.

Once a month, pick a new, healthy, vegetable-rich recipe you could imagine eating regularly and prepare it. Make family dinners more fun and encourage conversation by asking questions like: If you could have a spare room what would you dedicate it to?; If you could have dinner with anyone from history, who would it be and why?; What do you think you will be doing when you are 30 years old?; and What would the topic of your TED Talk be?

What you eat impacts how you feel emotionally. By changing your diet and avoiding processed foods with high fat and sugar contents, you could improve your mental health. #NutritionalPsychiatry