Mental health issues have a high prevalence in the United States. According to the Centers for Disease and Prevention Control, many people aged 18 to 44 suffer from depression. Schizophrenia affects about 3.5 million individuals in the USA. Other mental health problems are anxiety disorders, paranoia, eating disorders, and post-traumatic stress disorder. Studies show that there is a link between diet and mental health. For instance, certain foods we eat may benefit our mental health:

1. Shellfish

Shellfish can be shrimp, oysters, crab, mussels, lobster, clams, and scallops. They contain zinc, magnesium, copper, and iron that are excellent in fighting stress. Omega-3 fatty acids are present in seafood and reduce inflammation in your brain. These foods reportedly impact mood by creating calm and relaxation after eating. Fatty acids in fish also boost serotonin production and function in the brain.

2. Fresh fruits and berries

Typically, fresh fruits and berries are high in nutrients such as vitamins C responsible for excellent mental health. Blueberries are rich in flavonoids anthocyanin that reduces inflammation and the risk of depression. They also have valproic acid that regulates emotions and creates a happy mood. The substance combats oxidative stress in your system. Bananas are high in vitamin B6 that stimulates serotonin, a mood booster. The sugar and fiber in fruits stabilize your blood sugar and control your moods. Avocados have vitamins K, C, E, and B6 for improving mental health. They are high in tryptophan that induces serotonin. Zinc, magnesium, and phosphorus in fruits make them happy foods to eat.

3. Sweet potatoes

When you eat sweet potatoes, you get sufficient beta-carotene. The element is crucial in reducing brain damage that contributes to poor mental health. In addition to that, beta-carotene relieves oxidative strain on DNA. Oxidative stress causes anxiety, depression, and schizophrenia. This type of potato is rich in fiber, magnesium, and vitamin A that boost your mood in general. When you eat them it creates relaxation and calm from mood swings. Vitamins B6 and C are mood boosters that you can enjoy from a sweet potato.

4. Fatty fish

Fatty fish like lake trout, salmon, albacore tuna, and sardines are great for mental wellness. They are loaded with omega-3, which is essential for brain function and development. Fatty acids come with anti-inflammatory elements to reduce tension in your system. Salmon, for instance, decreases depression since it contains tryptophan that creates serotonin that boosts your mood. The fish type stimulates dopamine that minimizes aggression and sadness. Potassium is present in salmon, improving your overall mental health. Seafood like salmon contains folate, vitamin D, and B12. They work complementarity to convert amino acids into mood-boosting neurotransmitters. Studies show that lacking these crucial nutrients are common among patients with depression.

5. Spinach

Green leafy vegetables like spinach are lush in nutrients, such as vitamin K, B, and E that promote mental health. It is also abundant in folate and L-tyrosine that manages dementia or memory loss. The iron and calcium in the vegetable minimize stress and strain in your body. Folate induces dopamine, serotonin, and noradrenaline that boost your mood. You will have positive energy to participate in activities that you enjoy doing. Also, the fiber in the vegetable balances blood sugar to manage mood.