Researchers found that on days when people ate more dark green leafy vegetables they reported feeling calmer and happier. Dark green leafy vegetables like spinach and kale are rich in folate, which is known to help your body produce 'mood' regulating neurotransmitters.
2) Fermented Foods
One of the best ways to improve mental health is your gut. Beneficial bacteria in fermented food has an effect on GABA levels, lowering the stress induced hormone corticosteroids. This results in reduced anxiety and depression. Kefir, Sauerkraut, Kimchi, Tempeh, Kombucha are some examples.
Anthocyanin are the pigments that give berries their color. These antioxidants aid in your brain production of dopamine, a chemical that helps with coordination, memory & mood.
One study found that eating 2-servings of pistachios a day lowered vascular restriction during stress which means the load on your heart is reduced since your arteries are more dilated. Also, 'shelling' is rhythmic and can help quiet racing thoughts in your head.
These are loaded with magnesium which acts as a precursor for neurotransmitters like serotonin, which is well known for its role in helping regulate your emotions and enhance wellbeing.
These provide around 20 essential health-boosting nutrients, potassium, vitamin E, vitamin B's and folate. Study also have shown eating 1/2 of an avocado will help stabilize blood sugar and hunger. Satiety & balanced blood sugar equals a steady mood which helps during times of stress.