Fruits and Vegetables That Can Boost Your Mental Health

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People associate many foods with the health benefits they provide. But one neglected effect of nutritious food is its positive effects on mental health. Certain foods are scientifically proven to boost mental health.

Mental illness has been a long-ignored topic. People suffering from it and people not suffering from it, all avoid talking about it. Another such ignored subject is nutrition. Although nutrition is not considered a taboo like mental illness, people rarely consider it important enough to talk about it.

Have you ever thought about the relationship between the two? How food can improve your mental health? How mental health can affect your eating habits? The relationship between food and mood is not given much importance. But here is how one can improve the other.

With the increasing awareness regarding mental health and better techniques to combat it, we still see a surge in mental health cases. Although a lot of it owes it to the ever-increasing workload and societal pressures, some of it depends on the food we eat. Have you ever wondered what the burger that gives you immediate pleasure does to your mind and body in the long run?

Fruits And Vegetables To Boost Your Mental Health

Fruits and vegetables are often associated with a weight-loss diet but they have benefits beyond that. Researchers say that consuming at least 3 servings of fruits and vegetables daily can be very beneficial. When you eat suitable kinds of food, your body yields more serotonin, It is a hormone that regulates your mood, sleep, and appetite. People, who eat foods with prebiotic like leafy green vegetables can contribute to reducing levels of anxiety and improve the mental point of view. It also prevents you from many ailments such as the danger of obesity, some types of cancers, type 2 diabetes, heart diseases & strokes.

’A wise man once said that a healthy body is like a temple for a healthy mind’

Foods To Boost Mental Health


Avocado is one of the healthiest fruit which you can consume. While avocados often get a poor reputation because of their high-fat content. It contains vitamin K and folate & helps prevent blood clots in the brain. Thus, providing protection against stroke. It helps to improve memory and concentration.


Beets are classified as outstanding food for boosting mental health. The natural nitrate in beets boosts blood flow to the brain, helping with good mental performance. Apart from their positive effect on the brain, they are high in antioxidants which protect you against cancer.

Blueberries, Blackberries, & Raspberries

These are full of antioxidants and effective flavonoids that can keep your memory sharp. Blueberries are especially good at protecting our brains from stress & depression.

Leafy Greens

Leafy greens such as spinach, turnip, and broccoli are high in folic acid. Deficiencies associated with these nutrients are responsible for higher rates of depression, fatigue, and insomnia. Green & leafy vegetables are also a source of vitamins A and K. Which help fight inflammations & keep bones strong.


Broccoli does not need any introduction when it comes to healthy foods. Vitamin K and antioxidants are present abundantly in broccoli. Vitamin K is essential for the production of sphingolipid. Sphingolipid is a type of fat and is densely packed in the brain cells. Studies also link higher intake of vitamin K to better memory in older adults. The antioxidants in broccoli prevent the brain from oxidative damage. They are packed with antioxidants that can prevent oxidative damage to your brain cells.


Vitamin Cis a key factor in preventing memory loss and mental decline. The first thing that comes to your mind after reading vitamin C is oranges. Right? Of course, oranges are loaded with vitamin C and are quite easy to consume. Chugging down a glass of orange juice will give you all the vitamin C you need. The antioxidants loaded in oranges are essential to prevent your brain and other organs from oxidative damage.

Other Foods

Some other Foods include.

  • Olive oil
  • Antioxidants
  • Coconut oil
  • Wild salmon
  • Turmeric
  • Eggs
  • Dandelion greens
  • Walnuts
  • Tomatoes
  • Pumpkin Seed
  • Brain Power Supplements

The Bottom Line

“You are what you eat” is a saying not given much importance. It is important to know that everything you put inside your body shows direct effects on your health. Good health comes with good food. Even if food fails to show a direct impact on your mental health, it improves your overall health. Good health always brings a healthy mind and a happy soul.

Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.

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Rabya Jamshed
She loves to explore various facts, ideas, perception and aspects of life and pen them down in her words. Writing is her passion. She enjoys writing on a vast variety of subjects, and health care is just one among her several specialty areas. She works closely with the “Marham” Health care team to churn out informative health content in Pakistan!