Healthy mind, healthy body: 5 foods that change your mental health

the Global Health Organization The World Health Organization alerts us to an alarming fact: that about 10% of the world’s population faces some form of mental disorder. In Brazil, the situation has become even more serious, as the country tops the rankings for anxiety and depression in Latin America. This reality highlights the importance of developing healthy eating habits, which can have a significant impact on mental and physical health.

Many people do not realize that some foods, in addition to nourishing the body, also have a direct effect on the brain. They can improve mood, provide a sense of pleasure, and help maintain mental health. Nutritionist Hedelnaid Pinto, who specializes in clinical and sports nutrition, offers valuable insights into how to use food for health.

How do certain foods affect mental health?

Some nutrients are essential for mental health, and one of them is Omega 3. It is found in fish such as sardines, salmon and tuna, as well as nuts and seeds. Omega-3 has anti-inflammatory properties and can increase levels of serotonin, an important neurotransmitter for mood regulation.

• Omega 3: anti-inflammatory, regulates mood.
• Seeds: a source of healthy fats.
• Fish: Essential for brain health.

Mental health can also be affected by vitamins and minerals. Fruits, vegetables and legumes are rich in these nutrients, which are necessary to keep the brain nourished and balanced. Heidelneide highlights the importance of a diet rich in micronutrients such as zinc and vitamin C to combat stress.

What are the benefits of probiotics?

It’s not just about what you eat, but also about how certain foods affect your mental health. Foods such as yogurt and fermented vegetables are sources of probiotics, which can directly affect the production of hormones such as serotonin and dopamine. This production takes place mainly in the intestine, which reinforces the importance of taking care of the intestinal flora.

Tips on combining foods for health

Combining foods can enhance well-being benefits. The dish, which includes leafy greens, avocado, fish and sunflower seeds, offers a rich combination of fiber, healthy fats and protein. These formulas are highly nourishing and balanced, ideal for those who want to take care of their minds and bodies.

Finally, simple alternatives in everyday life make a difference. Although chocolate is known to release endorphins, choosing alternatives like nuts, strawberries and raspberries in your daily life can provide pleasure without compromising your health.

The importance of food rituals and social life

In addition to choosing the right foods, it is important to participate in rituals that involve socializing. Eating with family or friends not only brings physical benefits but also strengthens social connections, which are essential for mental health. Even when you’re alone, creating an environment conducive to eating can be an opportunity for meditation and nourishment.

According to Heidelneid, “Tuning off the TV, putting away your cell phone, and focusing on nutrition are important steps toward more mindful eating.”. By following these tips, it is possible to promote a significant improvement in health and overall health.