Discover the link between diet & mental health, focusing on how mangoes can uplift your mood
Diet is the cornerstone of health, with nutrition playing a pivotal role in physical and mental well-being. Poor nutrition is associated with a host of issues, including depression, anxiety, sleep disorders, and inflammatory conditions. According to the National Institute on Mental Health, depression arises from a combination of genetic, biological, environmental, and psychological factors, among which nutritional imbalance is often overlooked.
Nutrition significantly influences the brain’s ability to regulate emotions and manage stress. Deficiencies in essential vitamins and minerals can impair optimal brain function, heightening the risk of anxiety and depression. While medical treatments and counselling are crucial for addressing depression, lifestyle changes such as adopting a nutrient-rich diet can markedly enhance emotional health.
One food that stands out for its mood-boosting properties is the mango. These luscious fruits are more than a delicious treat; they’re packed with nutrients that support both physical and mental health. Mangoes are a natural source of tryptophan, an amino acid that the body converts into serotonin, often called the “happiness hormone.” Low serotonin levels are linked to insomnia, anxiety, and depression. Rich in minerals like potassium and magnesium, mangoes promote heart health, reduce nervous tension, and enhance overall mood.
In Ayurvedic and African medicine, the mango tree has been prized for its bark’s medicinal properties, which are used to treat ailments such as hypertension, arthritis, insomnia, and even tumour growth. Whether consumed fresh, as an oil, or in extract form, mangoes offer a wealth of benefits. Regular consumption can alleviate feelings of loneliness, sadness, and rejection while promoting vitality and optimism.
If you’re seeking a simple yet nutritious way to incorporate mangoes into your diet, try this refreshing mango salad:
Nutritional Mango Salad
Ingredients
- 1 large mango (peeled and sliced)
- 1 cup finely chopped spinach
- 1 green onion (thinly sliced)
- ¼ cup pineapple (chopped)
- ½ cucumber (sliced)
- 1 small red & yellow capsicum (sliced)
- ½ cup fresh coriander & mint (chopped)
- 2 tsp lemon juice
- 1–2 tsp chaat masala
- ¼ cup roasted cashew nuts
- 1 tsp olive oil
- 1 tsp Italian mixed herbs
- Salt & pepper to taste
Method
- Combine the mango, spinach, cucumber, capsicums, green onion, pineapple, cashews, coriander, and mint in a large bowl.
- In a small bowl, whisk together black pepper, chaat masala, lemon juice, salt, Italian mixed herbs, and olive oil.
- Pour the dressing over the salad and toss gently.
- Serve immediately and enjoy your vibrant, nutrient-packed mango salad.
Rajdeep Joshi is a nutrition coach. The views expressed in this article are solely his own. Readers are encouraged to crosscheck all information and consult appropriate professionals before adopting any tips or recommendations mentioned
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