Food For Tension

Foods For Mental Health

by Izat Khan

Foods And Tension

The report was published on the BBC on July 5, 2023. The foods that have been described in this report play an important role in reducing depression and tension. In addition to this report, some other foods are also recommended by medical and health experts that are considered very important to improve our mental health. Today,tension and depression are common diseases, for which not only medicines but also awareness of these foods are very important to maintain mental health.These foods that have been described in this report play an important role in reducing depression.

There are also foods that can improve mood, sharpen memory, and help the brain work more efficiently.

Professor Opinion

So says Uma Naidu, a nutritional psychologist and professor at Harvard University Medical School.

The relationship between diet and mental health is much like that between the brain and the gut, a relationship that has important consequences for the body.

One of the biological bases for understanding this connection has to do with the fact that the brain and gut originate from the same embryonic cells and remain connected throughout human development.

They act asa means of two-way communication by sending messages. In fact, 95 to 90 percent of serotonin, a neurotransmitter involved in appetite regulation and other functions, is produced in the gut.

If the diet is not healthy, the intestine becomes inflamed and suffers the consequences of a poor diet. It can lead to diseases like anxiety, inattention, and depression.

Speaking to the BBC, Professor Uma said, ‘So, the more you take care of your diet and your gut, the more you take care of your mental health, because ‘the link between food and mood. There is a direct relationship.

Naidoo, director of nutrition and lifestyle psychology at Massachusetts General Hospital, says she has loved cooking all her life. Since she belonged to a family of doctors, she always had a scientific approach to things that she found attractive.

When he studied medicine, he realized that training in nutrition was inadequate, and when he majored in psychology, it became clear that more research was needed to establish the relationship between diet and mental health. .

He said that this is an emerging sector which is growing now.

In October 2022, he spoke to the BBC about the benefits of B vitamins, specifically B-12, B-9 and B-1, in keeping the brain young and healthy.

On this occasion, she referred to food choices that she considers beneficial for improving mood and boosting brain power.

How beneficial for health

Spices are known for their basic antioxidant properties. Turmeric and similar spices have beneficial effects in reducing anxiety.

Curcumin, the active ingredient in turmeric, can reduce anxiety by altering brain chemistry and protecting the hippocampus.

Another spice that psychologists like a lot is saffron. Research has found that saffron reduces the symptoms of mental disorders

Studies show that the use of saffron significantly reduces the symptoms of patients suffering from this disorder.

Benefits of fermented foods

There are a wide variety of fermented foods. They are made by mixing milk, vegetables, or other raw ingredients with microorganisms such as yeast and bacteria. Yogurt is considered to be the most effective and useful in this regard.

What they all have in common is live bacteria that can improve bowel function and reduce anxiety or depression. Fermented foods can provide many brain benefits.

A 2016 review of 45 studies found that fermented foods can protect the brain, improve memory, and reduce dementia, she says.

Probiotic-rich yogurt can be an important and highly beneficial part of the diet.

Dark chocolate

Dark chocolate is an excellent source of iron, which protects neurons and helps regulate the synthesis of mood-affecting chemicals.

A 2019 survey of more than 13,000 adults found that those who regularly ate dark chocolate had a 70 percent lower risk of depressive symptoms.

Dark chocolate also contains many antioxidants and is extremely beneficial.

Benefits of Avocado

With relatively high amounts of magnesium, which is important for brain function, avocado (a pear-shaped fruit) is another source of health and wellness.

There are numerous studies that suggest that depression is associated with magnesium deficiency.

Several case studies in which patients were treated with doses between 125 and 300 mg of magnesium showed rapid recovery from major depressive disorder.

“I like to combine avocado, chickpeas, and olive oil as a delicious spread on whole grain toast or add fresh chopped vegetables as a dip,” says Dr.

Green leafy vegetables

Experts say that green leafy vegetables, such as kale, which is a type of green, are extremely beneficial for health.

“The fact is that green leafy vegetables contain vitamin E, carotenoids, and flavonoids, which are nutrients that protect against dementia,” says Naidu.

Another benefit of these foods is that they are a great source of folate, the natural form of vitamin B9 that plays an important role in the formation of red blood cells.

Experts say that folate deficiency can cause some neurological diseases. This is why this vitamin has beneficial effects on cognitive status and is important in the production of neurotransmitters. Vegetables such as spinach, Swiss chard, and dandelion greens are also excellent sources of folic acid.

Nowadays, people are very busy, and this thing affects the body and mind badly, which is why mental stress or pressure has become very common.

Every second person is suffering from stress or mental tension at this time; even children get irritated as a result of academic activities, and the excessive increase of this pressure proves to be disastrous for human health because of various mental and physical diseases. The risk increases.

However, your diet can also help reduce or eliminate this stress.

Green leafy vegetables

According to research published in the medical journal Journal of Affective Disorders in 2012, these vegetables contain a component called folate that minimizes the risk of depressive symptoms, while according to research from the University of Otago, people who eat more fruits and vegetables are more calm, happy, and full of energy.

Barley Porridge

If you are fond of porridge, then you may not have to face mental stress. According to a study by the Massachusetts Institute of Technology, the carbohydrates in porridge increase the amount of serotonin, a chemical in the brain that is associated with depression. It has the same effect as drugs used for recovery, while porridge does not cause blood glucose or the risk of developing diabetes.


When a person is stressed, the amount of hormones that cause fear or anxiety, such as cortisol and adrenaline, increases; however, according to a study by Oregon State University, omega-3 fatty acids found in fish reduce the risk of disease by 20%. Research has also shown that omega-3 fatty acids in fish help reverse the negative effects of stress-causing hormones.


When a person is suffering from mental stress, a war also starts inside him. In such a case, berries, especially the antioxidants found in blueberries, improve the body’s response to stress. According to medical experts, the number of white blood cells increases in people who eat blueberries, which play an important role in controlling stress.


When the mind is overwhelmed by negative thoughts, repeatedly doing something with your hands reduces this inner conflict, like peeling pistachios or peanuts. It also proves to be beneficial for the health of the heart, and its benefits are also recognized by medical experts. According to experts, using pistachios reduces the heart rate and blood pressure level, which also significantly reduces mental stress.


Milk is the best source of vitamin D, which is a good source of happiness, according to a study by the Institute of Child Health at University College London, which found a link between vitamin D deficiency and depression. goes Research has shown that an adequate amount of vitamin D in the body reduces the risk of panic and stress. Milk, fish, egg yolk, etc. are also beneficial for this purpose.


Zinc found in cashews helps keep the level of mental fear or anxiety low. According to a study, the consumption of cashews reduced the level of mental anxiety by 31% because the zinc contained in them affects a neurochemical. It affects the human mood. Cashews also contain omega-3 fatty acids and proteins that reduce stress and provide other medical benefits to the body.

Read more:

You may also like

Leave a Comment