Many people like to eat high sugar and high-fat foods such as cream cake, candy, ice cream, and pizza when they feel overwhelmed or sad and anxious. However, these high-energy foods cannot help people get rid of bad emotions. The good news is that "stress relieving foods" do exist, and some foods have been proven to alleviate anxiety and depression. Eating the right food can indeed help optimize mental health and assist patients with mental illnesses in improving their condition. More and more evidence suggests that diet can affect anxiety, depression, bipolar disorder, ADHD, and other mental disorders, prompting researchers to focus on dietary interventions. Nutritional psychology is a new field of medicine, based on the important role that food plays in mental health. Nutritional psychologists encourage people to consume nutrient rich foods to improve their mental health. Today, we will introduce 8 healing foods and drinks to you. Fermented food gut microbiota contains trillions of microorganisms, such as bacteria, viruses, and fungi. They support various physiological and psychological functions, including circadian rhythm, immunity, infection, hormone production, cognition, and emotion. To increase the diversity of good bacteria in the gut microbiota, it is recommended to consume more fermented foods. The fermentation process promotes the growth of various beneficial bacteria such as Lactobacillus, Bifidobacterium, Bacillus, and Streptococcus, which are called probiotics and help support a healthy and diverse microbial community in the digestive system. The most common fermented foods rich in probiotics include apple vinegar, yogurt, yogurt, kimchi, kombucha, pickled Chinese cabbage and bean paste. However, certain fermented foods such as beer, wine, yeast bread, and canned kimchi may simultaneously destroy both good and bad bacteria during the production process. Fatty fish and seafood fatty fish (such as salmon, tuna, sardine and mackerel) contain a large amount of omega-3 fatty acids, which have anti-inflammatory and serotonin synthesis promoting functions and play an important role in supporting mental health. The meta-analysis results published by health statisticians from Qingdao Medical College of Qingdao University in the Journal of Epidemiology and Community Health showed that people who consume high-fat fish have a 20% lower risk of developing depression compared to those who do not consume high-fat fish. In addition, seafood contains high concentrations of vitamin B12, vitamin D, iodine, magnesium, and other key vitamins and minerals. A preclinical study conducted by biologists at Shahid Chamran University in Iran found that high concentrations of zinc present in oysters can alleviate depression. Green leafy vegetables (especially dark green leafy vegetables such as kale, spinach, bok choy, and arugula) are rich in dietary fiber, folate, carotenoids, vitamin C, vitamin K, iron, calcium, and magnesium, among which magnesium is a mineral that plays an important role in brain health. Psychologists from the University of Leeds in the UK conducted a post hoc analysis of randomized controlled trials and found that consuming magnesium rich foods can help alleviate anxiety and depression. Nuts and plant seeds are not only nourishing foods for the intestines, but also beneficial for mental health. They are rich in high-quality fats, proteins, and dietary fiber. Nuts and plant seeds suitable for daily diet include almonds, pistachios, macadamias, hazelnuts, sunflower seeds, chia seeds, and walnuts. Compared to other nuts, walnuts contain more antioxidants and omega-3 fatty acids. Internal medicine scientists at the David Geffen School of Medicine at the University of California, Los Angeles analyzed the dietary habits of 26656 participants in the National Health and Nutrition Examination Survey. The research results showed that people who regularly consume walnuts have a 26% lower risk of developing depression. Beans and legumes contain prebiotics, which are dietary fibers beneficial for the growth of good bacteria in the gut. After improving intestinal health, one's mood becomes happy. Other foods high in prebiotics include bananas, berries, and asparagus. Eating natural dark chocolate with a high cocoa content (over 70%) can reduce the risk of depression, while milk chocolate does not have this effect. This is because dark chocolate contains flavanols (an antioxidant related to cognitive function and emotion), theobromine (which can improve attention and cognitive function), and phenylethylamine (which increases dopamine production in the brain). The results of a randomized controlled double-blind trial conducted by psychologists at the University of Southern Queensland in Australia showed that consuming saffron can improve mood, reduce stress and anxiety, and improve sleep quality. Curcumin is the active ingredient of turmeric, which can increase the level of brain-derived neurotrophic factor (BNDF) and combat inflammation. To fully utilize the benefits of turmeric, add a small amount of black pepper powder and a little healthy fat (such as olive oil or avocado oil) to increase the bioavailability of this spice. Extract from Niuzhi Niuzhi can increase the level of BNDF, improve anxiety and depression, and enhance cognitive function. The research results published in World Biopsychiatry by psychologists from the Medical University of Vienna in Austria show that consuming 80 milligrams of lavender capsules can effectively treat clinical anxiety and depression. Chamomile is known for its calming effect, which is due to the anti anxiety and depression effects of its apigenin content. It also has anti-inflammatory and neuroprotective effects. Although water has no peculiar components, considering that it accounts for 75% of the human brain, it plays an important role in mental health. Dehydration can affect cognitive function and increase fatigue, both of which can affect mood and mental health. (New Society)