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Welcome Back to My Blog!
Hello and welcome back to my blog! I’m truly happy to see you here again as we continue our journey toward better health and wellness. In my previous post, we talked about “Food for Thyroid Health”—how the right nutrients can help balance hormones, support metabolism, and protect the thyroid gland.
Today, let’s take that discussion one step further. Did you know that what we eat also has a powerful effect on our mental health? Yes! Nutrition plays a vital role not only in our physical body but also in how our brain functions, our mood, and even our emotional resilience.
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Nutrition for Better Mental Health⤵️
Our brain needs a constant supply of nutrients to work efficiently. The food we eat directly affects the structure and function of the brain and, ultimately, our mood. A healthy diet can reduce the risk of depression, anxiety, and mood swings, while poor nutrition can contribute to fatigue, irritability, and stress.
Here are some essential nutrients and foods that support better mental health:
- Omega-3 Fatty Acids – Found in salmon, sardines, and mackerel, these healthy fats improve brain function, reduce inflammation, and help prevent depression.
- B-Vitamins (especially B6, B12, and Folate) – These are vital for producing serotonin and dopamine, the “feel-good” brain chemicals that regulate mood. You can find them in leafy greens, eggs, and whole grains.
- Magnesium – Known as the relaxation mineral, magnesium helps calm the nervous system. It’s found in spinach, nuts, seeds, and dark chocolate.
- Vitamin D – The “sunshine vitamin” supports brain health and helps fight depressive symptoms. Moderate sunlight exposure and foods like fortified milk or salmon are great sources.
- Probiotics – A healthy gut means a happier brain! Yogurt, kefir, and fermented foods help balance gut bacteria that influence mood and stress levels.
- Antioxidants – Found in fruits and vegetables (especially berries and leafy greens), antioxidants protect brain cells from oxidative stress and slow down cognitive decline.
The brain is directly affected by what we eat. Some foods promote better mood, focus, and calmness because they support the production of neurotransmitters like serotonin and dopamine — our “happy chemicals.”
๐น๐๐๐นs ๐ป๐๐ ๐ฏ๐ฝ๐๐๐๐พ๐น ๐ป๐๐ถ๐๐๐ฝ - Recommended Foods:
- ๐ซ๐ถ๐๐ ๐ฃ. Fatty fish (salmon, sardines, mackerel) – rich in omega-3 fatty acids that improve brain function.
- ๐ซ๐ถ๐๐ ๐ค. Leafy greens (spinach, kale, malunggay) – contain folate and magnesium that reduce anxiety and depression.
- ๐ซ๐ถ๐๐ ๐ฅ. Whole grains (brown rice, oats, quinoa) – help stabilize blood sugar and mood swings.
- ๐ซ๐ถ๐๐ ๐ฆ. Fermented foods (yogurt, kimchi, kefir) – support gut health, which influences mood.
- ๐ซ๐ถ๐๐ ๐ง. Nuts and seeds (almonds, chia, pumpkin seeds) – rich in healthy fats and B-vitamins for brain health.
- ๐ซ๐ถ๐๐ ๐จ. Dark chocolate (in moderation) – boosts serotonin and endorphins naturally.
- ๐ซ๐ถ๐๐ ๐ฉ. Bananas and berries – contain antioxidants and natural compounds that reduce stress.
๐ซ๐ถ๐๐ 1.๐ Fatty Fish: Vitamins & Health Benefits
Fatty fish — like salmon, sardines, and mackerel — are rich in Omega-3 fatty acids, protein, and essential vitamins that nourish the brain, thyroid, and heart. These healthy fats are known to improve mood, memory, and hormone function, making them perfect for people with mental health issues or thyroid imbalance.
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Salmon⬇️
Key Vitamins & Nutrients:⤵️
- Omega-3 fatty acids (EPA & DHA) – support brain function and reduce inflammation.
- Vitamin D – helps regulate mood and supports thyroid health.
- Vitamin B12 and B6 – improve energy, brain clarity, and nerve function.
- Protein – builds and repairs body tissues.
- Selenium – essential for thyroid hormone production.
Health Benefits:⤵️
- Boosts mood and reduces symptoms of depression.
- Supports thyroid hormone conversion and balance.
- Improves brain focus, memory, and emotional stability.
- Strengthens heart and immune health.
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Sardines⬇️
Key Vitamins & Nutrients:⤵️
- Omega-3 fatty acids – protect the brain and heart.
- Calcium and Vitamin D – strengthen bones and support hormone balance.
- B Vitamins (B3, B6, B12) – promote energy and brain function.
- Iron and Zinc – help prevent fatigue and support immunity.
Health Benefits:⤵️
- Improves mood and supports mental clarity.
- Helps prevent thyroid inflammation.
- Provides natural energy and supports metabolism.
- Strengthens bones and heart health.
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Mackerel⬇️
Key Vitamins & Nutrients:⤵️
- Omega-3 fatty acids – help balance mood and brain function.
- Vitamin D and Selenium – support thyroid activity and immune strength.
- Coenzyme Q10 (CoQ10) – helps with energy production in cells.
- Niacin (Vitamin B3) – supports brain and nerve health.
Health Benefits:⤵️
- Reduces anxiety and depression symptoms.
- Supports thyroid function and hormone regulation.
- Improves focus, memory, and brain energy.
- Protects the heart and lowers cholesterol naturally.
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๐ ๐๐ธ๐พ๐ ๐:⇢Brain & Thyroid Boosting Sardine Wellness Bowl
A nourishing, protein-rich meal for brain clarity, hormone balance, and total wellness.
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This Sardine Wellness Bowl was inspired by the need to create a simple, affordable, and nutrient-rich meal that supports both mental health and thyroid function. Sardines are one of nature’s superfoods — rich in omega-3 fatty acids, vitamin D, and selenium, which are essential for balancing thyroid hormones and protecting brain cells. Combined with wholesome brown rice, leafy greens, and colorful vegetables, this recipe makes a complete and healing meal that comforts your body and mind.
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Ingredients & Calorie Content:⤵️
|
Ingredient |
Amount |
Calories |
Key Nutrients |
|
Sardines in olive oil⇢ |
1 can (100g)⇢ |
200 kcal⇢ |
Omega-3, selenium, vitamin D |
|
Cooked brown rice⇢ |
½ cup⇢ |
110 kcal⇢ |
Fiber, B vitamins |
|
Spinach (fresh)⇢ |
1 cup⇢ |
10 kcal⇢ |
Iron, magnesium, folate |
|
Cherry tomatoes⇢ |
4 pieces⇢ |
12 kcal⇢ |
Vitamin C, antioxidants |
|
Boiled egg⇢ |
1 piece⇢ |
70 kcal⇢ |
Protein, choline, vitamin B12 |
|
Olive oil⇢ |
1 teaspoon⇢ |
40 kcal⇢ |
Healthy fats, vitamin E |
|
Lemon juice⇢ |
1 teaspoon⇢ |
3 kcal⇢ |
Vitamin C, detox support |
|
Salt & pepper⇢ |
to taste⇢ |
— |
Flavor only |
|
Optional: cooked quinoa (instead of rice)⇢ |
½ cup |
120 kcal⇢ |
Complete protein, magnesium |
๐ Total Calories:
≈ 445–465 calories (depending on portion and oil used)
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Instructions:⤵️
- Prepare your base — place cooked brown rice (or quinoa) in a serving bowl.
- Layer fresh spinach and cherry tomatoes on top.
- Add the sardines and drizzle a bit of their olive oil for flavor.
- Slice the boiled egg and arrange beside the vegetables.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
- Serve warm or slightly chilled — perfect for lunch or early dinner.
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Health Benefits:⤵️
- Supports Brain Function: Omega-3s from sardines improve memory and reduce depression symptoms.
- Balances Thyroid Hormones: Selenium and iodine in sardines support thyroid hormone production.
- Boosts Energy Naturally: Brown rice and eggs provide steady energy without blood sugar spikes.
- Reduces Inflammation: Leafy greens and olive oil work together to protect brain and heart health.
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Tip:⤵️
If you want extra flavor, sprinkle some sesame seeds or crushed almonds on top — they add crunch and extra magnesium for mood balance!
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Final Thoughts⤵️
Caring for your mental health starts with what’s on your plate. By nourishing your body with whole, nutrient-rich foods, you also nurture your mind and emotions. Remember—healthy eating is not a short-term diet, but a long-term investment in your overall well-being.
Thank you so much for visiting my blog again! I hope this post inspires you to make mindful food choices that support both your thyroid and mental health. Stay healthy, stay positive, and see you again in my next post! ๐
The ๐น๐๐๐นs ๐ป๐๐ ๐ฏ๐ฝ๐๐๐๐พ๐น ๐ป๐๐ถ๐๐๐ฝ (๐๐๐๐๐พ๐๐๐ถ๐๐พ๐๐ ๐ฏ๐๐ ๐พ๐ธ ๐ ๐ถ๐๐ 2) is on my next Blog⇢⇢⇢⇢