Food is one of our basic and primal needs being living organisms. For so many of us, if we skip a meal or don't get our food on time, it drastically affects our mood. There are millions of humans who do not receive adequate nutrition, this is because our bodies may find it difficult to absorb nutrients from the food we eat. Nutrition plays a pivotal role in affecting our mental health. 

Receiving good nutrition is one of the most crucial elements for our mental health. Unhealthy food choices and dietary factors can have direct consequences on our mental health. The evidence indicates that food plays an important contributing role in the development, management and prevention of specific mental health problems such as Depression, Schizophrenia, Attention Deficit Hyperactivity Disorder (ADHD) and Alzheimer’s Disease.

Our brain is an organ of the body that is constantly at work, even when we are sleeping, and for it to work at an optimum level, it needs to get the right amounts and quality of nourishment, which can be attained by eating the right kinds of food. Incorporating sufficient amounts of vitamins, minerals, antioxidants, carbohydrates, essential fats, amino acids and water would be ideal, as these nourishing foods protect the brain from oxidative stress which can be harmful to the cells in the brain.

Unfortunately, just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars, for example, are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function– and even a worsening of symptoms of mood disorders, such as depression.

Foods that will improve your mood and memory: 

1. Omega-3 Fatty Acids

2. Walnuts

According to ancient wisdom, a walnut looking like the human brain is more than just a coincidence. Considering one of the biggest benefits of walnuts nutrition is the ability to support your most important organ, the brain. Walnuts have now been scientifically proven to be a true “brain food” and a leader among all nuts. Walnuts contain a handful of components that contribute to a good mood, including omega-3s, vitamin B6, tryptophan, protein, and folate. Consuming at least four whole walnuts every day would be advisable. About two teaspoons of walnut oil will also do the trick, but you won't get all the nutrition you would from the whole nut.

3. Bananas

Bananas contain mood-lifting power, with their combination of vitamins B6, A, and C, fibre, tryptophan, potassium, phosphorous, iron, protein, and healthy carbohydrates. Mood-boosting carbohydrates help in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin. This aids in boosting your mood and also aids sleep. Consuming one medium-sized banana every day would be helpful. 

4. Berries

Berries like blueberries, blackberries, strawberries and raspberries are loaded with anthocyanidins, which are known to boost brain function. Nutrient-dense foods like berries are key to providing a sound foundation for brain chemistry. Berries like these (especially fresh) are filled with a variety of carbohydrates, which are responsible for supplying glucose to the bloodstreams. When your bloodstream has a healthy amount of glucose in it, you tend to feel energized and there is increased brain activity. Consuming half a cup of fresh berries every day would be advisable. 

5. Spinach 

6. Figs
7. Almonds
Almonds contain tyrosine, a compound which is essential in building dopamine, which is a mood-related neurotransmitter. In addition, they also contain a compound called tyrosine, which is one of the building blocks for the production of dopamine and other mood-associated neurotransmitters. Snacking on a handful of almonds every day can help boost your mood. 

8. Oats

Oats are one of the best sources of carbohydrates. They contain B vitamins, magnesium, potassium, fibre, and they even contain protein. Oats have been found to be one of the best foods to reduce anxiety, prevent depression, and maintain a healthy nervous system. Oatmeal can be consumed in any way you like. Cooked, soaked overnight, mixed into a bread or cookies, or even added to a smoothie, or porridge. If you are sensitive to gluten, be sure to buy gluten-free oats.

9. Milk

Milk contains the amino acid tryptophan, which is a precursor to our sleep hormone, melatonin, helping you to fall asleep easier. A dollop of cinnamon can help as well- research studies have shown it helps to stabilize your blood sugar. A glass of warm milk at bedtime can help you calm down. 

10. Dark chocolate

Chocolate contains a number of substances that elevate mood, including fat, sugar, caffeine, phenylethylamine, flavonols, theobromine, and tryptophan. When you eat chocolate, a number of reactions occur, including the release of serotonin in the brain and mood- elevating endorphins in the body. This heady combination can result in a temporarily lifted mood. Also, cocoa is a natural source of antioxidant flavonoids, which increases blood flow in the brain, and contributes to better brain function. Consuming 1-2 pieces of dark chocolate with a cocoa level of 70 per cent or higher, as the more cocoa, it contains, the higher the levels of healthy compounds.

11. Yoghurt 

12. Dates

Fruits with a good ratio of tryptophan to phenylalanine and leucine-  like dates increase serotonin levels, and thus feelings of happiness. 

Nutrition is a key contributor to good mental health, but it's just one piece of the puzzle. Dietary changes won't be sufficient for everyone and are not a substitute for other forms of treatment.

If you're struggling with symptoms of mental health disorder, talk to a therapist or your family physician. Food for the body is not enough, there must be food for the soul. In the same way, food must not only be for physical health but for mental health as well.