How much control do you have over how healthy you feel, mentally and physically? The answer may be more than you think. Everything you consume impacts your chemistry. Eating the best foods for physical health and foods that improve moods can make a significant difference in your quality of life.
Your DNA isn’t the end-all, be-all you might assume it is. Try adding these seven foods to your diet and mindfully observe the impact on your mental and physical health.
What Foods Improve Mood?
Your diet influences your mood in two critical ways. One is that your body needs the right combination of nutrients to create the hormones and neurotransmitters that allow you to function and interact with the world. For example, many people demonstrate a marked improvement in depression symptoms once they address an underlying magnesium deficiency.
Another factor influencing mood is your gut microbiota. Did you know that these beneficial bacteria make up 95% of your body’s serotonin, a neurotransmitter associated with a positive psychological state? The right diet keeps these colonies healthy so that they can do their job as intended.
To maximize your mental health, try adding more of these three foods that improve mood to your diet.
1. Fatty Fish
Fatty fish are essential because they are the best source of two of the three types of omega-3 fatty acids. Although your body cannot manufacture these healthy fats, they are essential for brain and heart health. Multiple studies suggest that omega-3s can significantly improve depression symptoms, although the authors of a recent meta-analysis state that further research is needed.
Omega-3 fatty acids may also play a role in controlling ADHD symptoms and preventing cognitive decline. In particular, DHA, a type of omega-3 found in fish, seems to have the strongest impact on ADHD in children.
2. Nuts and Seeds
Nuts and seeds are among the best foods to improve mood because they provide minerals necessary for neurotransmitter development and function. You’ll find oodles of magnesium, selenium, zinc and copper in many nuts and seeds, all of which contribute to a positive outlook and improved brain health.
Additionally, some seeds, like flax and chia, contain plant-based omega-3 fatty acids. Although they are the ALA variety, your body can convert ALA to DHA and EPA, the two other types, albeit inefficiently. As such, they’re a valuable source of this nutrient for vegans and vegetarians who eschew fish and seafood.
3. Colorful Fruits and Veggies
Did you know that Mother Nature provided a handy tool to ensure you get all the nutrients you need? Different plant colors correlate to varying nutrition profiles — for example, those with deep red and blue hues are high in anthocyanins, a class of phytochemicals associated with brain health. They may improve blood flow to this organ and reduce memory issues.
A colorful salmon salad is among your best meal choices to boost your mental health. Many fruits and veggies also contain the specific types of fiber that nurture your intestinal microbiome.
4 Best Foods for Physical Health
Many people think their health depends largely on their genes. However, that assumption is only partially correct. While you may have a greater tendency to develop certain disorders, the magic of epigenetics governs how your DNA expresses itself.
That means that the lifestyle choices you make, including what you eat, can make the deciding difference between having mild versus severe symptoms — or even developing a condition at all. For example, even though Type 2 diabetes tends to run in families, you can delay or prevent its development through your meal choices.
Fortunately, the best foods for physical health fit neatly into the food pyramid that you and your kids learn about in school. Here’s what to eat to improve your overall wellness.
4. Whole Grains
The problem with carbs isn’t the energy they provide but the lack of other nutrients. Manufacturers of bleached flour strip away the bran and germ, leaving behind goop that absorbs quickly like sugar but fails to satisfy, thanks to the lack of fiber and protein. As a result, you reach for another snack soon after, resulting in weight gain.
Conversely, whole grains have oodles of fiber to nurture your gut microbiome and other nutrients like protein to sate you. When reading labels, opt for those that read, “100% whole grains.” “Contains whole grain” may imply only a small amount of the good stuff. You can also experiment with ancient grains, like quinoa and amaranth, and sprouted grains. Sprouting breaks down some of the antinutrients that hinder absorption.
5. Deep, Leafy Greens
Deep, leafy greens are a non-dairy source of calcium, crucial for those who follow a vegan diet or have lactose intolerance. Calcium helps maintain healthy bones and teeth. Deep, leafy greens are also excellent sources of folic acid. This B vitamin helps your body produce energy and is essential for pregnant moms. The nutrient facilitates neural tube development in the fetus.
6. Lean Protein
Lean proteins are among the best foods for physical health because you need them to build and repair muscle and skeletal tissue. However, sources like beef and pork exact a heavy toll on the environment and may contribute to certain forms of cancer. Leaner proteins include plant-based varieties like soy, whole grains and legumes, poultry products and fish.
7. Healthy Fats
Your body needs fat or physical and mental function. You already know about the powers of omega-3s for mental health. Additionally, these and other unsaturated fats can lower your cholesterol and protect vital organs like your heart.
Putting It All Together
You’ve probably noticed that the best foods for your physical health and the foods that improve mood have significant overlap. You can use the above guide for what to add more of to your diet to decrease unwanted symptoms and feel better, body and mind.
For the best results, replace some of the less healthy meal choices you currently make with those containing the above powerhouses. Improving your mental and physical health through diet isn’t about deprivation but rather making informed choices to get the nutrition you need deliciously.