Food plays an important role in a person’s brain health, mood, and happiness. Healthy food affects not only the body, but also the psychological state, as healthy food improves mood and increases energy and vitality.

Food is the fuel of your brain, and it comes in the form of foods and beverages that we eat, and this means that what you eat directly affects the structure and function of your brain, and ultimately your mood, according to Dr. Eva Salhab wrote on the Harvard Health website.

The doctor said that the brain works best when it gets excellent fuel, and therefore eating high-quality foods that contain many vitamins, minerals and antioxidants nourish the brain and protect it from the oxidative stress (free radicals) that are produced when the body uses oxygen, and cells can be damaged .

On the other hand, the brain may be harmed if you eat anything other than "premium fuel". When you eat foods of low quality and nutritional value, such as processed and refined foods and sugars, this will lead to brain damage.

Multiple studies have found a relationship between a diet rich in refined sugars and poor brain function, and even worsening symptoms of mood disorders, such as depression.

The relationship between mental health and food can be understood by looking at Serotonin for example, which is a neurotransmitter that helps regulate sleep and appetite, mood, and pain inhibition.

According to Dr. Salhab, about 95% of Serotonin is produced in the digestive system, and the latter is lined with 100 million neurons, so the internal processes of the digestive system not only help you digest food, but also channel your emotions.

The function of these neurons and the production of neurotransmitters - such as serotonin - are also greatly affected by the billions of good bacteria that make up the intestinal microbes. These bacteria play an essential role in your health. From inflammation.

These bacteria improve the absorption of nutrients from food, and stimulate nerve pathways that travel directly between the intestine and the brain.

But even so, it is a mistake to use food as a way to escape from reality, or as a response to anger or frustration, especially if the person is eating unhealthy and caloric foods.

If you feel depressed, which affects your behavior, thinking and life, see a doctor. It is not enough to adjust your diet even if you eat healthy foods, and what we will present here are proposals that are not a substitute for medical treatment and consulting a doctor.

But in general, there are healthy foods that improve mental health and may contribute to improving mood, and can be eaten in moderation to help feel happy, such as:

1- Bananas

Bananas are rich in vitamin B6 (B6) that helps manufacture neurotransmitters, such as dopamine and serotonin.

One large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber. The sugar in the banana because with the fibers it is released slowly into the bloodstream, which allows stable levels of sugar in the blood and better control of mood.

Bananas - especially when green - are an excellent source of prebiotics, which are multiple indigestible sugars, fermented by the intestinal bacteria, and they help nourish beneficial bacteria in the intestine, which is associated with lower rates of mood disorders.

2- Nuts and seeds

Nuts and seeds are rich in vegetable proteins, healthy fats and fiber, in addition to that they provide tryptophan, which is an important amino acid in the production of serotonin.

Almonds, cashews, peanuts, nuts, pumpkin, sesame and sunflower seeds are excellent food sources.

3- Beans and lentils

Beans of all kinds and lentils are rich in dietary fiber and vegetable protein, and they are an excellent source of B vitamins (B) that help improve moods by increasing levels of neurotransmitters, such as serotonin and dopamine, which are important for mood regulation.

4- Vegetables

He who consumes the size of the palm size of vegetables and colored fruits daily at least 5 times, gives himself all the nutrients he needs to maintain his physical and psychological health. Vegetables contain many antioxidants that relieve anxiety, fear and depression.

5- Turmeric

Turmeric (or khurum in some countries) helps calm body infections and relieve chronic infections that some suffer from and affect brain function.

The active ingredient in this condiment is curcumin, which raises the percentage of beneficial omega-3 fatty acids in the brain, which helps relieve stress and anxiety.

6- Magnesium

Studies in rats have shown that magnesium deficiency leads to increased fear and anxiety disorders, so foods rich in magnesium contribute to a person feeling calm and maintaining a healthy nervous system.

Among the foods rich in magnesium: leafy vegetables such as spinach, cabbage and boil, in addition to legumes, almonds and whole wheat flour products.

7- Zinc

Zinc is one of the most important minerals for the body, and helps reduce fear and disorders. Zinc deficiency in the body increases symptoms of depression and nervousness.

Many foods contain zinc, such as: oysters, liver, egg yolks, whole wheat flour products, as well as pumpkin and sesame seeds.

8- Red meat

Healthy food does not mean not having a steak from time to time, provided that the meat is untreated or is full of fat like sausage meat. Small slices of red meat can be eaten up to 3 times per week. Red meat contains iron that resists stress symptoms.

9- Fatty fish

Omega-3 fatty acids are a group of essential fats that you should get through your diet, because your body cannot produce them alone, and fatty fish like salmon are rich in them.

Omega-3 contributes to the fluidity of the brain's membrane, and appears to play major roles in brain development. According to some studies, consumption of omega-3 in the form of fish oil leads to a decrease in the degree of depression.

10- Water

It is advised to drink water in sufficient quantities daily to maintain a healthy body and brain, so whoever does not drink enough water finds it difficult to focus and think clearly. It is usually recommended to drink 6 to 8 cups of water per day, and drinking a cup of chamomile tea in the evening may also help calm nerves after a difficult day.

11- Dark chocolate

A person feels happy after eating a piece of chocolate, which is a pleasant and desired feeling. So it is also possible to eat chocolate provided that it is dark, that is, it contains a high percentage of cocoa, and you must pay attention to the quantities to maintain the weight.

To maintain a good mood, it is advised to reduce sugar, as researchers from the universities of Lancaster and Warwick in the (British) and Humboldt (German) revealed that those who eat a lot of foods that contain a large proportion of sugar suffer from a bad mood, compared to those who control their consumption of sugar, but rather They feel sleepy and stressed.

Some mental health organizations also advise caution when consuming caffeinated drinks, despite giving them a feeling of activity, a lot of them leads to stress, depression and sleep disturbances, so it is advised to be moderate and reduce the amount of coffee or tea, especially before bed.