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| Mental health |
Food not only nourishes the body, but also maintains mental health. Although genetic or various environmental factors are thought to be responsible for the deterioration of mental health, food also plays an important role.
It was once thought that any single food ingredient, such as folate, omega-3 fatty acids, can help reduce depression and stress. But studies have shown that eating a balanced diet (sugars, proteins, fats, vitamins, mineral salts and water), not a single food ingredient, improves mental health by eliminating unhealthy foods and adding some good foods (antioxidants, antiinflammatory, etc.) to the diet. It is possible.
Staying physically active daily, getting enough sleep, avoiding smoking and choosing the right foods can alleviate oxidative stress in the body as well as delay or eliminate various mental problems (Alzheimer's, Parkinson's, depression, stress, etc.).
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| Mental health tips |
Foods that are good to avoid
■ Excess refined grains (white rice, flour, etc.) and saturated fats (ghee, butter, beef).
Processed foods and foods that contain excess sugar and salt, excess sugar and salt.
■ Trans fat bakery foods (cakes, biscuits), fast food (pizza, burgers, pastries, etc.) and various soft drinks.
The foods that should be eaten every day
■ Whole grains (such as red flour, red rice), barley, oats, etc. and eggs, skim milk, chicken, fish, nuts, seeds, legumes (lentils, peas, soybeans, etc.).
■ Oily and marine fish for good quality fats, limited amount of olive oil for cooking, a handful of different types of nuts (walnuts, walnuts, almonds, etc.) and seed foods (chia, linseed) every day.
■ Eat enough vegetables and fresh fruits. Drink enough water.
As a rule for vitamin D, sunlight should be applied on the skin three to four days a week.
Fruits, nuts, seeds, salads etc. can be eaten for breakfast.
■ Eat moderately. No lunch can be omitted.
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