17 Foods You Should Eat For Your Mental Health

17 foods for your mental health

Mindfulness became a world trend and it’s no wonder why. With the world getting increasingly complex, frustrated and nerve-wracking, it’s important to eat well to stay sane.

Mindfulness does not equal meditation, even though the latter is so effective. Part of being mindful is about taking good care of what we eat. 

And guess what, with our current scientific progress, there are countless studies that prove that certain foods help fight depression, anxiety, PTSD, OCD, ADHD, and more.

Certain foods rich in probiotics, probiotics, vitamin B12 and folate, vitamins B1 and B6, vitamins A and C, iron, magnesium and zinc are helping to do exactly that. Read more to learn how to get all of that from plants!

We are going to go into a bit more detail below, but if you do not have so much time, skip the descriptive middle part and read the Summary, you will find some really helpful tips too. 

Which Foods Are Great For Your Sanity And Mindfulness. 

Probiotics. Active cultures are present in tempeh, miso, and natto (fermented soybean products), sauerkraut, kimchi and kombucha.

Prebiotics. Beans and other legumes, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, and leeks.

Find B12 and folate in legumes, citrus fruits, bananas, avocados, leafy greens and cruciferous vegetables, asparagus, beets, nuts and seeds.

Vitamins B1 and B6 in the foods in the B12 and folate section, as well as in soybeans and whole grains.

Vitamin A in sweet potatoes, carrots, spinach, and black-eyed peas.

Vitamin C in citrus, cantaloupe, strawberries, broccoli, cauliflower, Brussels sprouts.

Iron-rich foods. Legumes, pumpkin seeds, broccoli, spinach, and dark chocolate (also in moderation).

Magnesium-rich foods. Avocados, bananas, dried apricots, nuts and seeds, legumes and whole grains.

Zinc-rich foods: beans (chickpeas and lentils), nuts, and whole grains.

ALA sources include edamame, walnuts, and chia seeds.

Omega-3– fortified foods are on the market, especially plant-based milks and yogurts.

Surprising Herbs That Are Superb For Your Sanity 

Saffron. A 2017 study revealed that 15 mg of saffron is as effective as 20 mg of Prozac in decreasing depressive symptoms. In animals, saffron increases levels of the good mood neurotransmitters glutamate and dopamine.

Oregano. Researchers have connected carvacrol, an active ingredient in oregano, with neuroprotective and antidepressant effects in animal studies, although to date, there are no such studies in humans.

Turmeric. A meta-analysis in 2017 found that curcumin, an active ingredient in turmeric, reduces depressive symptoms by adjusting brain chemistry and protecting brain cells against toxic damage that leads to depression.

Other mood-boosting herbs that you can use in your tea: lavender, passionflower, and chamomile are all herbs that can be helpful for depression too. 

Summary of The Foods For Your Mindfulness

Here is a short list of foods you can eat everyday:

  • beans,
  • lentils,
  • whole grains,
  • bananas,
  • citrus,
  • onion,
  • avocado,
  • beets,
  • broccoli,
  • cauliflower,
  • leafy greens,
  • nuts and seeds.

Create dressings with miso and serve your meals with kombucha. 

This stunning effectiveness of such spices as saffron, oregano and turmeric could be surprising.  Though if you think about the world’s popular cuisines then you can certainly find turmeric in your curries, oregano in the majority of the Mediterranean dishes and saffron in Spanish paella or Italian risottos. 

So, as you can see, it is not too difficult to eat well, with a stunning variety of flavours and get your mental health in check too. 

And as we started this blog article with the statement of an ever-increase g pace of the modern world, we wish you will allow yourself such a luxury as slowing down and enjoying your food.

Nurture yourself and do it deliciously! 

P.S. We at Living Vino: plant-based restaurant & natural wine bar are ready to help. View our healthy meals at our Shop page or browse some of our bestsellers below. Thank you for reading. Be sane and healthy!