Full Diet For A Mental Health

We have often heard the quote “you are what you eat.” Moreover, in today’s lifestyle, it definitely fits in. We are leading a hectic life where we are continually trying to find a balance between personal and professional life.

 Due to which many people have mental health-related issues. One way to combat these issues is by indulging into a healthy diet.

 Are you someone who wishes to recover soon without any anti-depressants? Then in this article, we would suggest you go for clinical trial and the below mentioned down a full diet for a mental health patient. Moreover, we have also written down what you can have throughout the day along with the few things that you must eat.

To know more, keep scrolling!

1. Dark Leafy Green Vegetables

If given a chance to select the healthiest food among all, then dark green leafy vegetables stand first. Rich with fibre, there is no doubt that Kale, Spinach, Swiss chard, and all the greens are essential for your diet.

 These leafy vegetables help you in making your immune system stronger. It also contains Omega 3 fatty acids that are essential nutrients for mental health. You can sauté, steam, or use it in the form of soup or juices.

2. Yoghurt

Yoghurt contains billions of Probiotics bacteria. With the help of Probiotics, one is able to absorb the nutrients in the best possible way. It helps in digestion as well as working of the brain with the better nutrients you consume.

 According to some research, having good gut health leads to good mental health. Hence, the way of having right gut is by eating yoghurt every day. Greek yoghurt has the highest amount of protein. You can use it for breakfast topped with fruits, parfaits, cereals, smoothies, and more.

3. Meat and Fishes

Meat and Fishes are the excellent sources of protein, vitamin D, and of course Potassium. Salmon is the best option one must eat for healthy mental health. It is considered to be one of the best sources of fatty acids and comprises of vitamin B12.

4. Nuts and Berries

There is hardly anyone who does not love nuts. From Brazilian nuts, cashews, almonds, and walnuts – one must indulge them into the daily diet. These nuts contain almost all the minerals essential for the body. It also gives you vitamin E and magnesium that fulfils the requirements in your body.

 Whether blueberries, strawberries, or raspberries – they are full of vitamin C and other potent antioxidants used for the body. It also provides you with essential nutrients like fibre, potassium, and many other digestive enzymes.

5. Eggs

Eggs are one of few sources filled with vitamin D and protein. There is a common myth that it is not good for heart patient as it has cholesterol. Nevertheless, that is entirely wrong. In fact, they are full of vitamin B12.

6. Chia seeds and Broccoli

The small powerhouse filled with a bunch of nutrients is recommended for everyone. It has calcium, omega 3 fatty acids, magnesium, and potassium. Likewise, broccoli also contains an immense amount of nutrients and Probiotic bacteria that is helpful for the gut.

 As much as these edible items are crucial for mental health, there are food items you should start avoiding some things. Below mentioned are few of them.

  • Greasy junk food
  • Alcohol
  • Smoking
  • Fried food
  • Refined and sugary food
  • Caffeine
  • Chocolates
  • Pasta, white bread, and refined grains

What you can eat throughout the day?

  • Vegetables – tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels, sprouts, cucumbers etc
  • Nuts – Chia seeds, pumpkin and sunflower seeds, almonds, cashews, hazelnuts, walnuts
  • Herbs, spices, healthy fats – Garlic, basil, thyme, extra virgin olive oil, avocado, black pepper, mint, sage, rosemary, nutmeg etc
  • Fish and meat – Sardines, tuna, salmon, mackerel, oysters, crabs etc
  • Whole grains – brown rice, oats, barley, buckwheat

So, that was all about the food you must incorporate in the daily diet. Being a mental health patient, you should eat all of these for getting full nutrients vital for the body. If you like the article, do not forget to share. Also, please drop your suggestions in the comment section.