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Diet for Good Mental Health – अच्छे मानसिक स्वास्थ्य के लिए आहार

Nutritional Psychiatry is an emerging branch which deals with the connection between diet and mental health. Recent research has shown that food supplements such as magnesium, omega 3, zinc,  and vitamins B and D3 can help improve people’s depression, relieve anxiety and irritability, and improve the mental health of Alzheimer’s. We are going to discuss the food which needs to be taken and avoided for good mental well-being.

1.Avoid Sugar

Cut down on sugar and refined carbs. Eliminate junk food and ultra-processed fats, such as refined seed (‘vegetable’) oils and margarine.

2. Fish

Eat oily fish twice a week.

3. Sun Exposure

Get safe sun exposure or supplement (safely) with vitamin D.

4. Magnesium

Eat food rich in magnesium such as seafood, avocado, pumpkin seeds, leafy greens, dark chocolate, or/and take a magnesium supplement. Eat fermented food often, such as plain yogurt, kefir, sauerkraut, kimchi.

5. Collagens

Consume food rich in collagen, such as chicken stock, bone broth, or meat on the bone.

6. Polyphenol-rich food

Incorporate polyphenol-rich food (green tea, olive oil, blueberries) into your diet.

7. Cut Alcohol

Cut down on alcohol but consume plenty of water.


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