Presented by BetterHelp.
It’s difficult to have optimal mental health without being physically healthy, and vice versa. A critical part of staying in tip-top physical shape is eating the right foods. Fast food restaurants, whose menus are dominated by fried, greasy, and overall unhealthy grub, are tempting to people who are always on the go (who isn’t these days?).
However, the proliferation of meal delivery services can make healthy eating quite convenient. Simply getting into the habit of shopping for and preparing nutritious meals can also make healthy eating second nature. Keep reading to find out which foods pack important vitamins to help keep you physically and mentally healthy.
Iron-Rich Foods
One of the most common blood tests a primary care doctor might order, especially for patients complaining of chronic fatigue, is a hemoglobin test. Not having enough hemoglobin, a protein found in red blood cells, means your organs might not have the proper amounts of oxygen and carbon dioxide. This condition is called anemia, and low iron is a common cause.
To ensure you get the recommended 8-18 milligrams of iron daily, eat plenty of leafy greens like broccoli and spinach. Main courses like red meat (in moderation), turkey, and certain fish also have plenty of iron.
Besides powering red blood cells, iron-rich foods can also help you regulate challenging emotions. For more about the importance of emotional regulation and the unique P.E.A.S.E. approach to mental and physical health, visit BetterHelp and its cache of articles on the subject: https://www.betterhelp.com/advice/therapy/bring-more-balance-to-your-life-with-emotion-regulation-skills/
Serotonin-Rich Foods
Serotonin isn’t just a feel-good brain chemical. It’s essential for proper nervous system function and can be found in blood and connective tissues. Having the right serotonin levels can help combat symptoms of depression and anxiety; in that pursuit, look for milk, eggs, chicken, salmon, bananas, tomatoes, and various nuts.
Foods Rich in Vitamins B6 and B12
B vitamins are essential for your body by promoting cell growth and converting food into energy. B6 and B12 are the B vitamins you might hear the most about on pamphlets at the doctor’s office, but those are actually just two of eight essential B vitamins. Thiamin, niacin, biotin, and folate are a few of the others.
Eating eggs, leafy greens, salmon and other seafood, legumes, and seeds can help get your body the B vitamins it needs. Milk and fortified cereals can serve as B vitamin-rich breakfast to start your day with a boost of energy.
Probiotics
Keeping your immune and gastrointestinal systems healthy is essential for both physical and mental health—the connection between the brain and the gut affects so many aspects of your health. Probiotics aid in this endeavor and may also help guard against depression symptoms.
To get the proper amount of probiotics without taking supplements, be on the lookout for fermented foods at the grocery store. Many brands of yogurt are packed with probiotics and serve as a healthy start to your day. Sauerkraut, pickles, miso, kombucha, and some kinds of cheeses (like mozzarella, cheddar, and cottage) join yogurt as probiotic-rich foods.
Vitamin D-Rich Foods
Your bones need calcium. Calcium can only be absorbed by the body through healthy amounts of vitamin D. Moderate sun exposure is a good way to get your needed dose of vitamin D, but certain foods can help you out if the weather (or some other very valid excuse, wink wink) doesn’t permit you to get in your daily outdoor run.
If you’re looking for Vitamin D-rich foods, you can’t go wrong with fatty fish like salmon, halibut, canned tuna, or cod. Other foods like oatmeal, egg yolks, milk, orange juice, and mushrooms will provide the good stuff.
Fiber, Fiber, Fiber
Keeping regular is a crucial part of everyone’s health, and yet many Americans do not get enough fiber in their diets. While fiber is important for gut health, it also fortifies your immune system, helps keep you from gaining weight, and lowers your risk of certain types of cancer.
Many fruits, including popular ones like strawberries, bananas, pears, and apples (skin on!) are high in fiber. Seeds and nuts are also fiber-rich, as are leafy greens, carrots, potatoes with skin, and whole-grain bread and pasta.