Foods To Boost Your Mental Health

By Jyoti Pachisia

A wide array of deeply-colored fruits and vegetables, whole grains, legumes, nuts and seeds, seafood and fermented foods is a collection of super nutrients such as vitamins, minerals, fibers, healthy carbs and fats, good bacteria, and plant proteins. A diet rich in these foods helps to keep oneself physically and mentally sound by protecting against symptoms of chronic illnesses like heart disease, depression, and anxiety. Mental health may be centered in our minds. Our brain, emotions, and all other aspects of mental health can be affected by the food we consumed. What you eat shapes the mood, sleep, hormones and discover the connection between mental health and healthy eating. It’s also important to incorporate certain specific foods and ingredients into the diet regularly to protect mental and physical health. Foods To Boost Your Mental Health 4 Foods For Your Mental Health 1. Rice Nachos Brown rice is rich in a nutrient known as Gaba which helps to relax and improves mood. The amount of Gaba present in germinated brown rice is ten times higher than regular white rice. The high fiber found in brown rice helps the body to release serotonin which can help to improve our mood quickly. This recipe is quite different from traditional Nachos. This versatile snack is highly acceptable by all and is made from rice flour which is available in every Indian household. The Nachos can be accompanied by salsa -a spicy Mexican dish or chopped vegetable salad or even can have it with ketchup or green chutney. Ingredients • Brown Rice Flour- 2 cups • Carom seeds (ajwain) – ½ tsp • Water – 1.5 cups • Salt to taste • Kashmiri Red chilli powder – ½ tsp • Cheese powder –2 tbsp • Chaat masala – ½ tsp • Oil for frying Method • Heat oil in a pan and add carom seeds • Add water and salt. Bring it to boil • Add rice flour and mix it properly. Cover it with a lid and cook it for 10-15 minutes • Transfer the content into a bowl. Rub some oil in your hand and knead the flour mixture • Take a portion of dough and roll it into a dumpling. Flatten it with a rolling pin • Remove the core of the roti. Cut it into triangular shape. Poke the triangles with a fork to avoid these from puffing up while frying • Heat oil in a deep frying pan. Deep-fry the nachos until these turns golden brown and crisp. You can even bake at 200° C for 10 minutes if you don’t want to fry • Take a mixing bowl, add cheese powder, chaat masala and Kashmiri red chilli powder. Mix all the spices well. Add nachos and mix well to ensure that spices are coated well • Rice Nachos are ready. Serve it with ketchup and enjoy! 2. Bajra Sandwich Rotla Bajra is packed with the goodness of nutrients like fiber, proteins, essential fats, and minerals like potassium and magnesium. The presence of potassium in Bajra helps in lowering the blood pressure level and improves heart health. The presence of soluble fiber in Bajra helps in improving digestion, metabolism, and manages the blood sugar level effectively. Bajra helps to improve mental abilities related to perception, attention, and memory. This sandwich is given a healthy twist with a desi tadka to be served as a breakfast or a snack. It is an easy recipe! Ingredients • Bajra flour – 2 cups • Salt to taste • Water as required • Green Peas - 100 gms • Boiled Carrots and Potatoes - 2-3 • Onions and Tomatoes - 2-3 • Capsicum - 1 • Garlic Cloves-7-8 • Red Chilli Powder - 1-2tsp • Mango Powder - 1tsp • Butter - 1tsp • Garam masala powder - 1tsp • Ginger-Green Chilli Paste - 1tsp Method • Heat butter in a pan, add onion and garlic. Fry till golden brown • Add chopped tomatoes and capsicum. Saute fro 5-7mins • For stuffing: Mix all the boiled vegetables,spices, and salt • Take it off and let it cool • Knead the dough with bajra flour and water (salt is optional) • Make roti from the dough • Spread the mixture over roti • Place the second roti and close the edges tightly • Apply ghee/butter on a pan and cook the roti from both the sides • Bajra Sandwich Rotla is ready to serve 3. Green Soup Dark green leafy vegetables in particular are brain-protective as they are jam-packed with nutrients, such as folate, iron, calcium, and vitamins E and K. This protects the brain by fending off dementia in older adults. It is treasure house of vitamins and minerals. Spinach, Bathua, Methi, and other green leafy vehetables should be included in the your everyday mean plan. You can use these vegetable sin various dishes like kebabs, patties, soups, mixed vegetables, etc. Ingredients • Spinach chopped-250 grams • Bathua leaves – 50 grams • Mustard leaves – 50 grams • Bottle gourd – 250 grams roughly chopped • Split pigeon pea (toor dal/arhar dal)- 2 tbsp • Ginger chopped - 1tsp • Black peppe powder - 1tsp • Onion - 1 medium • Salt to taste • Ghee - 2-3tsp Method • Pressure cook all the vegetables and split peigeon pea in water • Allow it to cool. Grind the mixture well. Boil the puree again and add sallt and pepper • Pour in soup bowls and serve hot garnished with 1 tsp of ghee 4. Millet Bhel Whole grains especially millets are beneficial for depression. Studies have shown that women who ate moderate amounts of whole grains were less likely to experience anxiety. This recipe is a low fat, easy, and healthy snack with the goodness of millets and ragi. Prepare this mixed millet bhel puri at home with a generous squeeze of lime. Ingredients • Boiled Potatoes - 4 • Chopped Onions - 2 • Chopped Tomatoes - 2 • Puffed Rice - 3 cups • Millet Flakes - 1 cup • Ragi Flakes - 1 cup • Roasted Peanuts -1/2cup • Amaranth and Brown Rice Namkeen • Lime juice - 3-4tsp • Moringa Leaves Powder - 3tsp • Black Sesame - 3tsp • Green Chutney - 3tsp • Chaat Masala - 2tsp • Green Chillies - 2-3 • Corinader leaves for garnishing Method • Mix millets, ragi flakes, and puffed rice flakes in a bowl • Add the roasted peanuts, amaranth and brown rice namkeen and mix well • Add chaat masala and black sesame • Add diced potatoes, tomatoes, onions, lime juice, and green chillies • Add moringa leaves powder and green chutney. Mix well • Garnish with coriander leaves To get more healthy recipes, our dietitians and nutrionists are as just a click away!