What are the benefits of adding dietary phytochemicals to your diet?
In my role as a doctor, I'm often asked what the diet can do to improve and manage mental health. The impact of phytochemicals in food on mental outcomes is a topic that's been receiving a lot of attention. This discussion will cover how naturally occurring plant chemicals can improve your mental health, why they are important to include in your diet and practical tips on how to integrate them into meals.
Importance and Benefits of Phytochemicals Dietary in the Mental Health
Phytochemicals found in whole grains, fruits, vegetables and beans as well as nuts, seeds, teas and other foods have shown to improve mental health. In a study published in The British Journal of Psychiatry, it was shown that people who ate a high-fiber diet had lower depression odds than those eating more processed food. It is possible that phytochemicals in whole food could be responsible for this protective effect.
It is known that phytochemicals like flavonoids and carotenoids have anti-inflammatory and antioxidant properties, which help to protect the brain. These phytochemicals can help reduce inflammation and oxidative stresses, which have been associated with mental disorders such as depression and anxiety.
Get Started With Dietary Phytochemicals
It is easy to start adding more phytochemicals into your diet. American Heart Association recommends consuming a minimum of 4-5 portions of fruit and vegetables each day. Whole grains, legumes and whole grains are also rich in phytochemicals. You should also consume different foods, so that you get a range of phytochemicals. Each one has its own health benefits.
Phytochemicals-Rich Foods for Mental Health
- The anthocyanins in blueberries and flavonoids have been linked to improved cognition.
- Spinach contains lutein (a carotenoid) that may improve the health of your brain.
- Walnuts are high in polyphenols, including ellagitannins. These can help reduce inflammation as well as oxidative stress.
- Tomatoes are a good source of carotenoid lycopene. It has potent antioxidant qualities.
- Green tea contains catechins (a flavonoid type that enhances brain function).
- Whole grains are rich in phenolic acid, which has been associated with a reduced risk of neurodegenerative disease.
- Beans are rich in phytochemicals such as anthocyanins, which have anti-inflammatory properties.
- Grapes contain resveratrol - a polyphenol which may help protect you against anxiety and depression.
- Dark chocolate contains flavonols which can improve mood and cognition.
- Consumed in moderation and containing numerous polyphenols it has neuroprotective properties.
Other Tips
Remember that dietary phytochemicals are best consumed in a healthy diet. They should not be taken as supplements. Yoga, mindfulness, and other stress-management techniques, such as meditation and yoga, can complement these benefits. If you want to preserve the phytochemicals in vegetables, steaming them instead of boiling is a better method.
Conclusion
Incorporating dietary phytochemicals into a balanced diet can improve your mental health by protecting the brain and reducing inflammation and oxidative stresses. You can enhance your mental health by consuming phytochemical-rich food as part of an overall balanced diet.
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