Foods to improve mental and physical health

As a former grad student in psychology and having an exteme interest in the health benefits of food, this is the kind of article I love because it interweaves two of my greatest passions. 

It has long been established that certain foods and the nutrients in them (or lack thereof) affect mood and cognitive functioning. While there are many articles making this connection, this is the latest, posted yesterday. It should be noted that the article was written by a psychologist and not a dietician or someone with dual degrees, although I hardly think that’s important.

Food can bring us great pleasure, and there is plenty of room for treats, but when it comes to the bulk of our diets, we really ought to ask, “Does this food serve us well? Is there a better option?” I usually pose such a question when it comes to physical health, but it applies equally as well to mental health. Food affects neurotransmitters, which affect both physical and mental well-being

The Mental Health Foundation found a connection between junk food and foods devoid of nutrients and depression. This goes along with the fact that food affects the pleasure and reward centers of the brain, and those who are unhappy sometimes eat the wrong kind of food and overeat to fill a void in their life. This seems to go both ways, making it extremely difficult to change such behavior.

Some foods that might be are of particular benefit are:

• Oatmeal –the tryptophan triggers serotonin, a neurotransmitter that affects the pleasure center of the brain.
• Pistachios – its fiber and antioxidants curb stress and lower blood pressure.
• Milk Whey – its protein is linked to decreased anxiety and frustration.
• Spinach – its folic acid gives you energy by promoting healthy red blood cells and a strong immune system.
• Walnuts – they help fight depression and increase memory and organizational skills.
• Bananas –they help with digestion and a healthy nervous system because of their combination of potassium and Vitamin B.
• Salmon – its Omega 3 fatty acids help lower blood pressure and cholesterol, increasing heart health.
• Coffee – its caffeine improves reaction time, memory, attention and concentration. And let’s not forget about the article from last week that links coffee to depression prevention in women.

The amount of the foods you’d need to consume in order to receive the health benefits was not mentioned.

As well, this list is clearly not exhaustive. In addition, these foods contain other health benefits, and there are other foods that contain the properties and nutrients that make these foods helpful in improving mental and physical well-being.

randi morse, randi.morse@gmail.com, newton, ma