The foods you pile onto your plate affect both your mind and your body. In fact, out of the many strategies you can use to keep your mental health in check, from staying active to getting enough sleep, eating the right foods is arguably the most important, as evidenced by several studies on the subject.

And eating the right foods naturally means getting more of certain nutrients, too, particularly those that boost your mental health and keep problems like anxiety and depression at bay.

Top nutrients for mental health

Look after your mental health by getting more of these eight nutrients from a balanced diet:

Selenium

Research suggests that getting enough selenium from foods can help improve mood, relieve anxiety and make depression more manageable. Selenium is also associated with better memory in older adults.

Selenium is a trace mineral, which our bodies need in trace amounts as well. You can get selenium from foods like brown rice, whole wheat, Brazil nuts, liver and fish.

Vitamin D

Vitamin D is best known for its role in bone health. But this particular micronutrient is also essential for brain development and functioning, so much so that low levels of vitamin D can lead to depression.

Our bodies produce vitamin D when the sun hits our skin. But we can also get this vitamin from various foods, including beef liver, eggs and fatty fishes like salmon, tuna and sardines.

Omega-3 fatty acids

Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are considered vital for normal brain function and development. EPA and DHA are also the most promising when it comes to improving mood disorders.

Fatty fishes are extremely rich in omega-3 fatty acids. But they can also be found in plant-based foods, such as walnuts, chia seeds, flaxseeds and flaxseed oil.

Antioxidants

Vitamins A, C and E are powerful antioxidants that remove free radicals from our bodies. These molecules are notorious for damaging DNA and causing serious diseases. In the brain, free radicals may cause inflammation, which is associated with depression. Free radicals can even accelerate brain aging.

Fresh fruits and vegetables are the best sources of antioxidants. According to the dietary guidelines by the U.S. Department of Agriculture (USDA), you should eat five to nine servings of fruits and vegetables every day.

B vitamins

B vitamins primarily help our bodies process carbs, proteins and fats. But they also play a key role in boosting mental health. Vitamins B12 and B9, in particular, help in maintaining the nervous system.

Research also suggests that B vitamins may help relieve symptoms of depression, schizophrenia and cognitive impairment. Good sources of B vitamins include eggs, chicken, seafood, milk, nuts, beans and whole grains.

Protein

We often associate protein with building muscles. But this macronutrient is also involved in the production of natural chemicals in our brains that affect mood and concentration.

For instance, our bodies use a protein called tryptophan to produce serotonin, the chemical that regulates our mood, feelings of well-being and happiness. So it isn’t surprising why low levels of serotonin cause depression.

Protein can be found in pork, beef, chicken, fish, legumes, whole grains, nuts and seeds.

Zinc

Zinc is an immune-boosting mineral thought to influence the risk of depression. That’s because studies found zinc deficiency to be common in people who are depressed.

To avoid zinc deficiency, eat zinc-rich foods as part of your regular diet. These include whole grains, pumpkin seeds, nuts, beef, chicken, oysters and beans.

Probiotics

It might not seem like it, but our brain and gut share a special and intricate connection. An unhealthy gut can send signals to the brain and cause stress, just as a troubled brain can send signals to the gut and cause issues like constipation. Therefore, your digestive issues can be a cause or product of anxiety or depression.

For a healthier gut, eat foods that contain probiotics. Probiotics are live microorganisms that help in breaking down food and promoting regular bowel movement to prevent constipation.

The probiotic called Lactobacillus rhamnosus even contains a chemical messenger that can calm anxiety and regulate brain activity. Foods that naturally contain probiotics include yogurt, kefir and pickles.

Certain nutrients can positively influence your mental health and lower your risk of developing problems like depression. For better mental health, eat foods rich in these key nutrients as part of a balanced diet.

Sources:

Health.Harvard.edu 1

Health.Harvard.edu 2

EurekAlert.com

MedicalNewsToday.com

HealthyEating.SFGate.com

PsychologyToday.com

NCCIH.NIH.gov