Mental health problems can significantly affect a person’s diet. It is well known that poor eating habits can worsen mental health issues, while a healthy diet can reduce symptoms and improve a person’s overall wellbeing. In order to maintain good mental health, it is essential to eat a well-balanced diet.
A balanced diet rich in whole foods can significantly influence mood, cognitive function, and overall mental wellness. Nutrients such as omega-3 fatty acids, B vitamins, and antioxidants are vital for brain health, impacting conditions like anxiety and depression.
Whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, provide the necessary vitamins and minerals for optimal brain function.
Avoiding processed foods and excessive sugar can also help maintain stable blood sugar levels, which is crucial for mental stability. Making these dietary choices can empower individuals to support their mental health naturally and effectively.
We have included various research-based Nutrition of Mental Health statistics in this infographic.
- Depression is expected to be the second most common cause of disability worldwide by 2020.
- An estimated 10-25% of women have a lifetime risk of Major Depressive Disorder (MDD), and 5-9% of women suffer from a MDD at any given point.
- The lifetime risk for Major Depressive Disorder (MDD) is estimated at 5-12% for men. About 2-3% of men suffer from a MDD at any given time.
- Mental health problems had already been experienced by 22% of adolescents aged 13 to 18.
- People who regularly consume vegetables, fruits, whole grains, meat and fish have a 30% reduction in major depression, dysthymia, and anxiety disorders. However, people who regularly eat refined or processed foods and saturated fat have a 50% increased risk of depression.
- Pairing food rich in folic acid (folate) and another vitamin B12 like greens, beans, fish, meat, dairy, poultry, helps to prevent disorders of the central nervous system, mood disorders and dementias.
- Selenium-containing foods, such as oatmeal, lean meat, whole grain bread, low-fat dairy foods, nuts & seeds, brown rice, beans, seafood, etc., help to reduce oxidative stress in the brain associated with mild to moderate depression in the elderly.
- Spices like cumin, cinnamon, turmeric, garlic powder, and chili powder prevent brain cell damage. Moreover, tomatoes, dark berries, and citrus protect brain cells from free radical damage.
- The consumption of black, green, and oolong tea (recommended five cups per day) may help keep your memory sharp.
- Small amounts of dark chocolate can affect the level of brain endorphins, which are energizing chemicals produced by the body.
- A regular exercise plan has a positive effect on mental health by reducing stress, anxiety, and depression. It boosts mood, enhances cognitive function, and promotes overall well-being.
This infographic has been shared from Positive Med.