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  • Writer's pictureRamesh Chaurasia

Essential food items that can boost your mental health.

All of us like to put in some thoughts while deciding on our meal. However, most of us tend to think only from the perspective of losing weight. But, it is also important to include some elements in our meals that can improve our mental health as well. Otherwise, you will miss out on some essential nutrients. Therefore, to help you with this, let's discuss some of the food items that can help with our mental health. Many of the foods on this list should be a regular part of your diet if you want to reduce your waistline, boost brain function, and possibly even fend off any type of cognitive disorder.


Salmon is one of the healthiest types of fish and is packed with a lot of essential nutrients important for maintaining your bodily functions. It is a "fatty" fish that has been related to a decline in mental diseases including depression thanks to its rich omega-3 fatty acid content. Omega-3s have also been demonstrated to improve memory and cognition, especially among adults. On top of that, Salmon inherently has a lot of vitamin D, which has been scientifically proven to reduce the risks of depression. If you are a fan of Omega 3, then you also go for some other fish such as tuna, mackerel, and herring.


The protein content of chicken is quite similar to that of turkey, and it also has a good amount of amino acid tryptophan. However, a lot of individuals tend to ignore this protein, as most of them believe that chicken can make you fall asleep. But, this is not actually the case! However, it does aid in the production of serotonin, which is essential for your brain's ability to regulate mood, help you to deal with depression, and develop a sharp memory.

Whole Grains

This food category can include a lot of different types of food items such as beans, soy, oats, wild rice, and so on. Some of you might know that our body prefers to use carbohydrates to get the required energy. However, a lot of the time, we consume simple carbs which can make our blood sugar spike. The carbs we usually get from whole grains are complex in nature, which means our body takes some time to break them down and get the energy. This allows our body to get a steady flow of energy and helps us to avoid any unnecessary spikes in our blood sugar levels. Apart from that, consuming whole grains can help us to absorb tryptophan in our body, which is a major complaint in chicken and turkey. Therefore, you can consider having them together in your meals to get the most out of it. This can remarkably reduce your symptoms of anxiety and depression.


Avocados are especially known for their rich content of vitamin K and folate. These elements have been proven to support your cognitive functions, and also prevent any risk of your brain having a stroke. Apart from that, having avocados daily in the morning can boost your memory and can do wonders for your concentration levels. Moreover, avocados also have a high concentration of lutein, which can help in the transfer of brain signals among the neurons. All of these benefits make it an ideal snack for students, or any individuals who have a hectic work life


If you're aiming to make a proper healthy diet, you can really ignore the leafy green vegetables such as spinach. A lot of physicians also recommended having spinach at least 4 times a week, as it has loads of folic acid, which can be a great deterrent to depression. Apart from that, it also plays an important role in dealing with insomnia and preventing any type of mental impairment. Any individuals. especially in their middle ages, should definitely include spinach in their regular diets.

Final Thoughts

In this fast-paced world, just keeping our bodies in shape isn't enough. We also need to come up with ways to take care of our mental health as well. All of us have to go through a considerable amount of stress in our daily lives, and if just maintaining a healthy diet can help us cope with it, then what's the harm?

Therefore, make sure to add some of the items mentioned in this article to your grocery list. It's your responsibility to take care of your own nourishment and look forward to a healthy future!


Author- Ramesh Chaurasia

A superior and highly experienced entrepreneur in the field of business for quite a long time now. Also, a philanthropist, author, and public speaker who believes in working towards the overall well-being and betterment of society as a whole.

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