Food is a major component of our daily life. It gives us the energy to keep our health and to perform routine tasks. In addition to this, food can help us in the management of various diseases.

According to statistics for 2022, about 50 million Americans are suffering from mental illness. This prevalence is greater as compared to previous years and is expected to rise in the coming years. Anxiety affects our routine life adversely in all aspects including career, education, relationships, and general health. Owing to this condition, the presence of highly effective strategies for the management of anxiety has become mandatory.

Various self-management strategies like exercise, meditation, and exposure to nature can be used for anxiety and depression. In addition to these, food is an integral factor that can help us to cope better with mental health issues to improve living. Few foods like alcoholic beverages adversely affect our mental health and should be avoided. In the meantime, various foods can help us in the management of anxiety and other mental health issues.

This article will list all those foods that you can utilize to improve your mental well-being:

1. Avocado: The tender, pale-green meat that lies beneath a hard shell called an avocado is a good source of a group of vitamins. Vitamins present in avocados are necessary for the creation of brain chemicals that lower stress and improve mood. Avocados are packed with folate and vitamin K, both of which reduce your risk of stroke. Additionally, they improve your focus and memory.

Avocado also contains lutein, which has been linked to better brain function and eye health. Lutein enhances problem-solving skills and memory. Some of these naturally occurring compounds also lessen irritation and reduce anxiety. Avocados contain unsaturated fat, also known as “good fat,” which can aid to enhance blood flow. Avocado pulp can be mashed for a buttery spread or served in chunks in a colorful salad. All these interventions of consuming avocado will contribute to your mental well-being.

• Dark Chocolate: Dark chocolate can help to alleviate anxiety symptoms and improve mental well-being. Dark chocolate contains flavonols.

According to certain studies, the flavonols in dark chocolate can provide neuroprotection and has beneficial effects on brain health. Flavonols help to improve cell signaling and boost blood flow to the brain. Your ability to cope with stressful conditions that can cause anxiety enhances when you eat dark chocolate.

The taste of dark chocolate, which can be soothing for those with mood problems, maybe a factor contributing to its beneficial effects on brain health.

Additionally, a review found that consuming cocoa-rich foods could elevate moods and overcome anxiety.

Since dark chocolate has a lot of calories; you should avoid its excessive consumption. Enjoy a 1- to 1.5-ounce serving at a time for optimal results.

• Great tea: L-theanine, an amino acid found in green tea, has been researched for its potential benefits on anxiety and brain function.

L-theanine stops nerves from excessive excitation by decreasing the level of cortisol which is a stress hormone. Additionally, GABA, dopamine, and serotonin, neurotransmitters that have been demonstrated to have anti-anxiety properties are known to be increased by L-theanine.

Moreover, green tea includes epigallocatechin gallate (EGCG), an antioxidant believed to support brain function. It may contribute to the alleviation of some symptoms by raising GABA levels in the brain. A combination of L-theanine, EGCG, and other substances present in green tea seems to play a synergistic function in enhancing wellness and reducing anxiety. Therefore, you can consider having green tea as part of your daily routine to improve your mental well-being.

• Fish: Omega-3 has a significant role in improving mental health and cognitive functions. Omega-3s are abundant in fatty fish like salmon, mackerel, sardines, trout, and herring.
• Omega-3s: Omega 3s contains either Alpha-linolenic acid (ALA) or two fatty acids Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA control neurotransmitters, lessen swelling and support healthy brain function.

Research conducted on 24 persons with drug abuse issues found that taking EPA and DHA supplements led to lower levels of anxiety. You can utilize fish as a source of these for improving mental health.

• Vitamin D: Among the few foods that contain vitamin D are salmon and sardines. Vitamin D insufficiency is being linked to anxiety and other mood problems. Instead of just eating fatty fish, those with vitamin D deficiencies should think about taking high-dose supplements. Vitamin D supplements should be taken after adequate medical diagnosis and recommendations from the doctor. Alternatively, you can add fish in your diet to provide your body with an adequate level of vitamin D.

• Almonds: Have a handful of almonds every morning while you are going out. Your day might be less stressful by doing this. B vitamins, which aid the body in coping with stress, are abundant in almonds. You can choose to eat them with or without the skins. When you’re under strain, both can assist calm your pounding heart. Almonds may also reduce oxidative stress and inflammation, which may contribute to the emergence of anxiety.

Almonds help improve mood and promote a feeling of wellness. Consuming more nuts, such as almonds, is associated with a reduction in signs and symptoms of depression.

You can choose any nuts of your choice. But some nuts are heavy in calories. In such cases, limit yourself to a handful especially if you’re having an eye on your weight.

• Organ Meat: Organ meats have a good omega-3 to omega-6 fatty acid ratio, which supports a healthy inflammatory response. Depression and other mood disorders are linked to chronic inflammation. Omega-3 fatty acids may also support other potential underlying variables, such as neurotransmitter imbalances and dysfunction of the hypothalamic-pituitary-adrenal (HPA). An ideal ratio of omega-3 to omega-6 fatty acids may be supported by including organ meats in a balanced eating regimen.

• Whole Grains: This group includes foods including beans, soy, oats, and wild rice. Our brain and body need carbohydrates for energy. Owing to this, we consume excessive simple carbohydrates that enhance our blood sugar levels. Complex carbohydrates included in whole grain diets raise the blood sugar level more slowly giving us a continuous stream of energy.

When combined with foods like chicken and turkey, whole grains are advantageous for easing the symptoms of depression and anxiety. They also assist the brain in better absorption of tryptophan.

• Sweet Potato: Complex carbohydrates found in abundance in these orange gems encourage the brain to release serotonin, a neurotransmitter that can help regulate mood. The hormone cortisol, which is involved in controlling how the body reacts to stress, is lowered by chemicals in sweet potatoes. Magnesium, which is frequently regarded as one of the best minerals for inducing calmness and enhancing mood, is also abundant in sweet potatoes.

• Spinach: The brain receives substantial amounts of folic acid from spinach and other leafy greens, which has been proven to be a powerful antidepressant. Additionally, it helps combat insomnia, which has a strong connection to mental impairments and can lessen dementia in senior citizens. Owing to these effects spinach has a profound role in improving our mental well-being.

1. Eggs: Another excellent source of vitamin D is egg yolks, particularly those from hens who have been kept on pasture. Another great protein source is eggs. They include all the key amino acids that body needs for growth and development since they are complete proteins.

Tryptophan, another amino acid found in eggs, aids in the production of serotonin. Serotonin is a chemical neurotransmitter that helps control mood, sleep, memory, and behavior. It is found in the brain, gut, and blood platelets. Serotonin is believed to enhance brain function and reduce anxiety. Foods and medications containing serotonin do not directly give serotonin to the brain since they cannot cross the blood-brain barrier. But they can cause chemical reactions that increase serotonin levels in the brain. All these beneficial ingredients present in eggs make them an ideal food choice for improvement in mental health.

1. Brazil nuts: Selenium is abundant in Brazil nuts. Selenium may enhance mood by lowering inflammation, which is frequently at an elevated level in people with mood disorders like anxiety. Additionally, selenium works as an antioxidant and aids in preventing cell deterioration.

Selenium is also abundant in nuts, meat, and vegetables, including mushrooms and soybeans. It’s crucial to avoid consuming too much selenium because it may have negative effects. 400 micrograms of selenium per day are the suggested upper limit for an adult. Be careful not to consume more than three or four Brazil nuts per day or high-dose supplements. Brazil nuts and other nuts are excellent sources of the antioxidant vitamin E. Antioxidants are advantageous for treating anxiety leading to improvement in the mental well-being of an individual.

Consult your doctor for a recommendation on taking Brazil nuts as supplements.

1. Yogurt: Some types of yogurt contain probiotics, which may enhance various areas of your health, including mental wellness. Probiotics are good bacteria that help the gut-brain axis, a complex system connecting the gastrointestinal tract and the brain. Evidence indicates that favorable gut flora may be associated with improved mental health. Moreover, stressed individuals tend to have more gastrointestinal issues than others. While probiotics alleviate stress conditions through the regulation of gut flora.

Additionally, probiotic foods like yogurt may improve mental health and cognitive performance. These foods decrease inflammation and enhance the production of neurotransmitters that improve mood.

In one study, postmenopausal females who regularly ate probiotic yogurt for six weeks reported less worry, tension, and better quality of life. They exhibited better coping while dealing with depression during this phase. Always remember that not every yogurt has probiotics. Pick yogurt with live active cultures stated as an ingredient for the advantages of the probiotics.

1. Turmeric: Turmeric is a routinely used spice and it contains an important ingredient called Curcumin. Curcumin helps to fight against anxiety disorders and it assists in brain health. Curcumin has a high level of antioxidant and anti-inflammatory characteristics. It aids in preventing brain cell deterioration brought on by oxidative stress and chronic inflammation. This phenomenon leads to improved brain health that has a direct impact on overall mental health.

A research study was conducted on 80 participants to assess the effects of Curcumin on anxiety. Nano Curcumin (a more bioavailable form of Curcumin with reduced particle size) was administered to some participants while others were given a placebo. Participants who received Curcumin showed an improvement in anxiety symptoms compared to those who received placebo.

Various research studies indicate that Curcumin supplements are more beneficial for anxiety as compared to Curcumin derived directly from turmeric. Therefore, you should preferably use Curcumin supplements after consultation with your doctor. Alternatively, you can include turmeric in your diet for improving mental health. You can also add it to routine meals in smaller amounts.  Try combining Curcumin with black pepper to improve absorption.

1. Black-eyed peas: Black-eyed peas are high in the nerve-soothing vitamin called thiamine (vitamin B1). Because it fortifies the immune system and increases the body’s capacity to endure stress, thiamine is occasionally referred to as an anti-stress vitamin. Black-eyed peas should not be soaked before cooking; this is true even for canned black-eyed peas. Whether you choose to or not, put the dry beans out on a baking sheet, remove any grit and you’re ready to go.

1. Chamomile: Because of its anti-inflammatory, antibacterial, antioxidant, and sedative characteristics, chamomile tea is a popular herbal treatment all over the world. It is normally believed that flavonoids found in chamomile produce calming and anti-anxiety effects.

A research study has stated that consuming chamomile extract in doses of 1,500 mg daily (three 500-mg capsules) helped people alleviate anxiety symptoms. Using chamomile tea to reduce anxiety may be beneficial. It is simple to obtain and safe to use in large quantities.

1. Berries: A 2020 review research in Nutrients found that those who consume more berries are more likely to have better mental health than those who don’t. Berries were found to generally improve emotions and reduce depressive symptoms, according to research. Berries play a role in improving optimism as well as life satisfaction. So focus on the berry you prefer and just eat more of it frequently. Therefore, you should eat more berries and try to adjust them anywhere in your diet.

Wild blueberries stand out among other berries because they contain more manganese. Although manganese is a lesser-known mineral, it appears to be crucial for mental health. Manganese help people in combating stress more effectively. Research conducted in the year 2019 found that Japanese people who consumed lesser amounts of manganese compared to their counterparts who were more likely to exhibit signs of despair and anxiety. Other foods that are respectable sources of manganese include mussels, teff, pumpkin seeds, hazelnuts, and almonds.

1. Yellow bell peppers: Yellow bell peppers provide almost twice as much vitamin C as oranges. They also have less than half the sugar. The hormone that the body releases when under stress, cortisol, is controlled by vitamin C, which also strengthens the immune system. You can adjust them in your daily diet for mental well-being.

1. Olive Oil: Extra virgin olive oil consumption has recently increased in popularity as a result of its health benefits. This type of oil contains polyphenols that help shield the body against the harmful effects of proteins connected to Alzheimer’s disease. It can also enhance learning and memory. These advantages of olive oil also contribute to your mental well-being. But you should be cautious while buying olive oil. Due to the heavy use of vegetable or seed oils in most brands of brain health products, the advantages are greatly diminished. Various low-grade companies have started manufacturing low quality and impure oil that is not beneficial for you. Research different brands, their credibility, and reviews before making a purchase.

1. Pumpkin Seeds: Tryptophan and tyrosine are precursors of serotonin and dopamine. They are present in pumpkin seeds. Dopamine and serotonin are both recognized to help control anxiety and stress.

Pumpkin seeds help in the alleviation of anxiety and depression by following components:

• Magnesium: Pumpkin seeds may help alleviate stress due to magnesium’s ability to lower blood sugar and blood pressure. It also acts as a relaxant for the nervous system. According to certain studies, stress can lower magnesium levels and a magnesium-deficient individual is more prone to stress. Include foods high in magnesium in your diet, such as pumpkin seeds, to interrupt this cycle.

• Potassium: Potassium is involved in the control of blood pressure. Targeting meals that can lower blood pressure may be advantageous because stress is known to raise blood pressure. Improved blood flow and reduced blood pressure assist in calmness leading to a reduction in anxiety symptoms.

• Foods to avoid: Conversely, some foods cause cortisol levels to increase. You need to avoid such foods to protect your mental health. Among the foods that stress your body are:

• Alcohol
• Caffeine
• sugar-rich foods
• Ketchup
• Toast
• Coffee
• Energy drinks
• Soy sauce
• Frosting
• Processed foods
• Simple carbohydrates, such as those in cakes and pastries

Overall, our intention for food consumption is to stabilize our bodies and gain energy to perform routine tasks. Let’s change this perspective today and convert it to “food for the mind”. It will still provide us energy but make us enough vigilant to choose foods that are beneficial for our mental health.