We often refer to our diet as “fuel” for our bodies. It makes sense that for your body to run the smoothest, you need a higher quality diet just as we need high quality fuel for our vehicles. The quality of your diet makes a significant difference in not only our physical well-being, but also psychological well-being. Simply put, what you eat directly affects the structure and function of your brain and, ultimately, your mood.

Poor nutrition can lead to mental fatigue, cognitive decline, and mood disorders. Here are the top reasons to eat a healthy diet for sake of psychological wellness.

Wards off Depression

There is more and more emerging evidence of the connection between your gut and brain, known as the gut-brain connection. Probiotics (A.K.A. good bacteria) have a wide variety of functions that are just starting to be understood. There are over 100 trillion bacteria in the body, most of them in the gut and most of them supporting essential functions such as digestion, immunity, metabolism and even mental health. This connection may have a lot to do with probiotics ability to reduce inflammation, which has previously been linked with depression and a host of other disorders.

Consuming foods high in sugar and unhealthy fats can lead to mood swings, irritability, and even depression. Additional research shows a lack of vitamin B12, iron and calcium are often the culprit in mild cases of depression and anxiety. Focusing on having meals that are balanced with all of the macronutrients and eating in line with nutrition recommendations for added sugar and fat will help support your mood best.

Improves Learning and Concentration

We already know breakfast may be the most important meal of the day, but maybe didn’t know it’s one the key ways to maximize daily energy and increase concentration throughout the day. Overnight is basically a long fast and your body is running on fumes when you wake up, therefore it’s important to get fuel first thing in the morning, ideally between 60 and 90 minutes of waking up. Don’t let excuses keep you from eating breakfast.

Nutrients like omega-3 fatty acids, are crucial for brain health and can improve memory and concentration. In addition, antioxidants protect brain cells from damage and reduce inflammation. And an overall healthy diet creates a solid base for learning new techniques in education and improved social and interactive behavior.

Builds Self Worth

A healthy body image begins with healthy eating. Taking care of your body with good nutrition means you are putting yourself first, and that mindset can create an inherent sense of wellness. Of course proper nutrition is also important in keeping inflammation at bay, keeping blood sugars and energy levels steady, which all equate to a better mood and improved self-esteem.

High quality “fuel” comes from the foods you eat, and what’s in that fuel makes all the difference. So, if you are searching for a way to improve your mood, find more energy, reduce mild depression or anxiety, increase concentration and feel good about yourself, then a healthy diet can help.

Certain foods can also help to support mental health in unique ways. Eating foods like lean protein, whole grains, fresh fruits and vegetables, and fish can short-circuit the junk food cravings, improve energy levels, and improve your mental focus. Lack of certain nutrients in the diet has been associated with depression. 

Let’s look at the top foods to improve your overall psychological health.

Probiotics

Including probiotics daily may be easier than you think. If you’re interested in adding them to your routine, make sure your yogurt contains “live and active” cultures. Regardless of their probiotic qualities, low-fat dairy products are an important part of a healthy diet. Other items that naturally contain probiotics include kombucha, miso soup, pickles, tempeh, and sauerkraut. Over time, you may notice an improvement in your gut and your brain health.

Walnuts and Fatty Fish

When it comes to omega-3 fatty acids, no food source is better than fatty fish like tuna, mackerel, bluefish and salmon. These fats have specific brain-boosting properties to fight depression, and as an added bonus they improve circulation and reduce inflammation which improves your overall risk of heart disease. If you are vegetarian or vegan, reach for walnuts or flax seeds, because they are the richest plant-based sources of omega-3 fatty acids.

Whole Grains

High-fiber carbohydrates found in whole grains can leave you feeling good and do your body good at the same time. Whole grains, brown rice, oatmeal, sweet potatoes and whole-wheat pasta are all good choices since they assist the body with the release of serotonin, the so-called “feel good” hormone.

Green Tea

Green tea is rich in the amino acid, theanine. This amino acid naturally found in tea leaves provides an anti-stress relaxation benefit to drinkers. Plus, green tea gives a boost of relaxed alertness rather than the boost of tension or anxiety that sometime happens with coffee.

Turmeric

Turmeric is a bold spice that has been touted for its many health benefits. If you’re feeling down, this bold spice found in many Indian and Asian curry dishes can help boost your mood. It’s loaded with anti-inflammatory properties and contains the active compounds turmerones and curcuminoids, which also provide a wide variety of other health benefits.

Berries

The antioxidants in berries including flavonoids and vitamin C help to support psychological health by reducing oxidative stress and inflammation in the brain. Regular consumption of berries has been linked to better memory and slower cognitive decline, making them a valuable addition regularly to the diet.

By picking a few of these foods each day you may notice improvements in your mood, energy levels, mental focus, junk food cravings, and help promote more “feel good” hormones in your bloodstream.

Not only will eating healthily help you to lose weight faster, but it will also make you feel better psychologically. Seattle Sutton Healthy Eating meal plans are a great solution for benefiting both your physical and mental health. We simply help you eat better and feel great! Have questions about which meal plan is right for you? Contact us and we will help pick the perfect plan for your needs.

A few of our standout meals for better mental health include our Grilled Salmon with Creamy Dill Sauce, Berry Colada Parfait, and Pear and Gorgonzola Salad. View our menus today!