The three most essential components to lead a balanced and happy life are the body, mind, and soul. Today, we are living in a world that mistakes a perfectly toned body with a six-pack as a healthy one. We fail to realize that with so many stressors around us, mental health is equally important – if not more. And the first step towards a healthy body and mind is to maintain a healthy diet.
You must have heard your mom reminding you again and again to eat your fruit and vegetables. Well, mothers are always right. Aren’t they? Eating raw fruits and vegetables is not only beneficial for your body but has a profound effect on your mental health.
Individuals who eat 1 to 1.5 cups of fruit daily have a lower risk of cancer and obesity as compared to those who didn’t. According to another research carried out by French scientists, eating fruits for a prolonged period improved cognitive abilities and decision-making skills.
Neuroscientists prove that certain fruits contain the necessary vitamins required to produce neurotransmitters (brain messengers). The neurotransmitters increase mental function and clarity that contribute towards faster memorization, better learning abilities, and mood stability.
It doesn’t come as a surprise when we come across this study by Centers for Disease Control and Prevention (CDC). It says that around 90% of Americans don’t eat enough fruits and vegetables.
It’s never too late to change your eating habits and incorporate some of these super fruits that are loaded with vitamins and minerals to boost your mental health.
One serving of a super fruit will ensure that you get the required nutritional punch. Here’s a list of some of the best fruits that you can start eating today to see an incredible improvement in your cognitive abilities:
- Avocados
Avocados are one of the healthiest fruits out there. They are often ignored because of their high-fat content, but it is important to know that these little powerhouses of energy are packed with mono-saturated fats that are actually good for your health. This ‘good’ kind of fat keeps your blood sugar levels in control and contributes towards glowing skin.
Avocados have high amounts of vitamin K and folate, both of which prevent the formation of blood clots in the brain, hence, protecting us from strokes and other diseases.
Avocados also improve cognitive function and are known for their memory boosting properties. Plus, they are also great sources of vitamin B and C, both of which aren’t stored in your body and need to be replenished on a daily basis.
With so many health benefits and its mouthwatering taste – Avocados are a nutrition-packed fruit. Add avocado to your smoothie or spread it on a slice of multigrain bread. There are just so many ways to eat an avocado.
What’s more, Avocados also have the lowest content of sugar and the highest content of protein that makes it a perfect post-workout fruit.
2- Berries
All berries, including blueberries, raspberries, strawberries, and blackberries are excellent sources of antioxidants. According to research published in the Journal of Nutritional and Environmental Medicine, patients who were treated with natural sources of antioxidants for two years had lower bouts of depression, as compared to their counterparts.
Antioxidants are like tiny repairers who fix the DNA. They flow around your blood fixing the damaged cells and keep us safe from illnesses such as cancer. Berries also include vitamin C and K with extra doses of fiber. Plus, they contain gallic acid that is known for its properties to keep the brain free from stress and degeneration.
So, make sure to eat a handful of berries every day to keep your mind and body in optimal condition. You can also get your daily dose of berries by trying out this delicious Omega Blueberry Smoothie for breakfast.
3- Apples
We all know that ‘an apple a day keeps the doctor away.’ Well, it can also keep the psychiatrist away. Like berries, apples are also loaded with antioxidants. They help prevent inflammation in the brain cells in turn protecting us against illnesses like dementia and Alzheimer’s.
Apples are also the best source of soluble fiber, which promotes digestion and balances blood sugar levels.
One of the yummiest snacks that helps beat post-workout fatigue is a bunch of apple slices topped with almond butter.
4- Citrus fruits
Citrus fruits like lemons, grapefruit and lemon act as detoxifying agents for our liver and aid in digestion, among their many other health benefits. Well, it turns out that citrus fruits can also uplift the mood.
According to a Japanese study, smelling a citrus fruit for 10 minutes helped to boost the participants’ mood for as long as 30 minutes. So, if you’re feeling particularly low, treat yourself to a glass of freshly squeezed orange juice and savor the fresh scent as you drink it.
Conclusion:
We hope that this article has highlighted the importance of regular fruit intake for your mental health. Make sure that you consume raw fruits instead of cooked, canned or processed ones.
If you make these dietary changes and increase your daily intake of fruit, you will notice lower levels of mental stress, depression and improved levels of positive feelings such as a better mood and satisfaction from life.
Do you eat fruit regularly? If yes, has it helped you overcome mental health issues? Share your experiences with us in the comments below:
