Many health experts often point fingers at unhealthy food habits for mental health problems. According to some studies, high calorie and sugary foods can negatively impact your mental health. Anxiety is one of the most common mental health disorders that affect people all around the world. Even though it can be treated using many medications, a proper healthy diet will help in managing anxiety and lift your mood.
Most of the recent studies are showing strong links between your mental health and nutrition. However, it is difficult to determine whether food can raise your anxiety levels because there are several other factors that influence your moods, such as poor sleep patterns, genetics, stress, environment, etc.
In this article, we will take a look at some of the best plant-based foods that you can add to your diet for improving your mood and manage anxiety.
Bananas are one of the most popular fruits that will help in improving your mood. The amount of vitamin B6 is very high in bananas and they will help in synthesizing neurotransmitters like serotonin and dopamine, which helps in lifting your mood. Also, bananas are a good source of fiber and sugar. Fiber allows the slow release of sugar into the bloodstream and this will help in maintaining a stable blood sugar level and better mood control. Increased blood sugar levels may cause mood swings and irritability.
Berries are a great addition to your plant-based recipes because they are loaded with several healthy nutrients. According to some of the recent studies, the antioxidants in berries will help in managing inflammation that is associated with depression. Anthocyanins, the pigment that gives purple-blue color to the berries help in lowering the depression symptoms by 39%.
Beans And Lentils
Both beans and lentils are good sources of plant protein and they also contain several other healthy nutrients. B vitamins present in beans and lentils will help in increasing the levels of neurotransmitters such as dopamine, serotonin, gamma-aminobutyric acid, and norepinephrine. Several studies have shown that low levels of B vitamins, especially vitamin B12 and folate, can cause mood disorders, such as anxiety and depression.
Nuts And Seeds
Healthy fats, fiber, and proteins are very abundant in nuts and seeds. In addition to that, they also contain an amino acid called tryptophan. This amino acid will help in the production of the neurotransmitter serotonin, which will help in improving your mood. A recent study is claiming that consuming nuts regularly will help in lowering the risk of depression by 23%.