14 May 5 Nutrition Tips to Improve Mental Health from Online Dietitian Group: Reduce Inflammation, Manage Blood Sugar Levels, and Feel Better

May is Mental Health Awareness Month, and it’s important to take care of our mental well-being as well as our physical health. Did you know that what you eat can have a significant impact on your mood, anxiety levels, and cognitive function? Here are five easy-to-follow nutrition tips that can help improve your mental health.

1. Omega-3 Fatty Acids Omega-3s are a type of polyunsaturated fat that is essential for brain health. Studies have shown that people who consume more omega-3s have a lower risk of depression and other mental health disorders. Foods high in omega-3s include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts. If you don’t eat fish, you can also take omega-3 supplements.
2. B Vitamins B vitamins, including folate and vitamin B12, play an important role in brain function. Studies have found that people with low levels of B vitamins are more likely to suffer from depression and anxiety. Good sources of B vitamins include leafy greens, eggs, dairy products, and fortified cereals.
3. Probiotics Probiotics are live bacteria and yeasts that are good for your gut health. Recent research has suggested that probiotics can also have a positive effect on mental health by reducing anxiety and depression. Foods high in probiotics include yogurt, kefir, kimchi, and sauerkraut.
4. Antioxidants Antioxidants are substances that protect cells from damage caused by free radicals. Studies have found that oxidative stress can contribute to mental health disorders such as depression and anxiety. Foods high in antioxidants include berries, dark chocolate, nuts, and vegetables like kale, spinach, and broccoli.
5. Whole Grains Whole grains are a good source of fiber, which can help regulate blood sugar levels and reduce inflammation in the body. Studies have found that people who consume more whole grains are less likely to suffer from depression and anxiety. Good sources of whole grains include oatmeal, brown rice, quinoa, and whole wheat bread.

Incorporate these foods and nutrients into your meals, snacks, and everyday diet to help improve your mental health and well-being. Try this delicious recipe to start off your morning or even for an afternoon snack. It incorporates some of these recommended foods:

Blueberry Oatmeal Breakfast Bowl

Ingredients:

• 1 cup rolled oats
• 2 cups unsweetened almond milk
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 cup blueberries
• 1/4 cup chopped walnuts
• 1 tbsp chia seeds

Instructions:

1. In a medium saucepan, bring the almond milk to a boil.
2. Add the oats, cinnamon, and nutmeg, and reduce heat to a simmer.
3. Cook for about 10 minutes, stirring occasionally, until the oats are tender and the mixture is thick and creamy.
4. Remove from heat and stir in the blueberries, walnuts, and chia seeds.
5. Serve in bowls and enjoy!

If you’re struggling with a mental health disorder, don’t hesitate to reach out for help. You are not alone. If you’re struggling with mental health, contact your primary caregiver or one of the mental health hotlines listed here.

NAMI: 1-800-950-NAMI (6264) (Text: 62640)
Suicide & Crisis Lifeline: 988