Foods that reduce anxiety and depression: A dietary approach to mental health

Foods that reduce anxiety and depression: A dietary approach to mental health

Recently, a lot of attention has been paid to mental health issues, and psychiatrist-nutritionists are actively studying the impact of various products on a person's emotional state. Research shows that proper nutrition can be an important factor in reducing anxiety and depression.

One of the most effective foods for maintaining mental health is fish, which is especially rich in Omega-3 fatty acids. Studies show that regular consumption of fish can improve mood and reduce anxiety symptoms.

Green tea, which contains the amino acid L-theanine, is also recognized as beneficial for mental health. L-theanine is known for its ability to reduce stress and improve concentration.

Magnesium-rich nuts and seeds have been the subject of research for their mental health benefits. Magnesium is known for its role in reducing stress and improving mood.

Antioxidant-rich fruits and vegetables play an important role in fighting free radicals, which can affect mental health. Elderberries, red currants and spinach are just a few of the foods that can help neutralize free radicals.

Gut-friendly nutrients, such as probiotics and fiber, are found in foods that can support mood because of the close connection between the gut microbiome and the brain. Berries such as strawberries, blueberries and raspberries are rich sources of fiber, promoting microbial balance and easing anxiety and depression with anthocyanins, powerful antioxidants.

Due to their high zinc content, oysters are an excellent food for fighting anxiety and depression by regulating the level of neurotransmitters important for mood and stress. Zinc is also available in crabs, lobsters, legumes, nuts and beef.

Dark chocolate, in addition to satisfying the taste, has benefits for mental health. Antioxidant polyphenols promote brain function and reduce neuroinflammation, and support the gut through prebiotic action. Thanks to magnesium, dark chocolate helps calm the central nervous system, helping to reduce anxiety.

In general, the approach to improving mental health through nutrition is becoming increasingly popular. Psychiatrists-nutritionists recommend including a variety of foods rich in useful substances in the diet in order to maintain a balance of emotions and improve the general state of the psyche.