A DeliciousPick Me Up: 10

There is an ongoing mental health crisis among college students. The Clay Center reported that 73 percent of students experience a mental health crisis, more than 80 percent have felt overwhelmed with everything they have to do, and 45 percent feel hopeless.

The Centers for Disease Control and Prevention (CDC) emphasizes that poor mental health and mental illness differ despite the terms being used interchangeably. Mental health includes an individual’s emotional, psychological, and social well-being. Understanding mental health will help you figure out how to handle stress, relate to others, and make healthy choices.

A person with poor mental health does not always have a mental illness, and vice versa. Mental illness is an illness that affects the way you think and act. Various mental illnesses can range from moderate to severe.

Depression and anxiety are the most common mental illnesses among college students. In 2021, a study at The Healthy Mind reported that 22 percent of college students suffer from significant depression, while 41 percent screened positive for depression overall. In 2016, a Pennsylvania State University study found that 1 in 3 students screened positively for anxiety.

The reasons for students feeling this way can vary; however, the leading causes include financial stress, uncertainty about career and future, pressure around succeeding, and often the stigma around seeking help.

To nurture your mind, you can directly fuel your body. Studies have shown that various foods can help reduce moods and help combat mental health issues. Power foods are nutrients dense foods that contain many healthy nutrients that can help improve mental health. Here are ten power foods that are often found in your dining program!

1 2

Blueberries

Powerful in taste and great for your body, blueberries are full of antioxidants that can help protect your body from anything trying to damage your cells. Specifically, blueberries contain an antioxidant called flavonoid anthocyanin, which is associated with reducing the risk of depression. They are also a good source of Vitamin C that can be good at reducing the impacts of stress.

Kale

Leafy greens can provide the body with countless nutrients; however, Kale has many plant-based molecules, such as phytonutrients, that help out brain activity. This vegetable is also full of folate, a vitamin often used as a supplement to treat depression.

9 8 7 6 5 4 3

Black Beans

Legumes such as black beans have tryptophan, an amino acid, and magnesium, which are linked to improving overall mental well-being.

Walnuts

An item you may overlook in the grocery store or salad bar contains just what you need to boost your mood. Walnuts are more antioxidants than any other nut, along with Vitamin E and omega-3 fatty acids, all of which have been linked to helping fight depression.

Quinoa

This complex carbohydrate can help improve your mood with just one bite and protect you against depression by increasing the serotonin in the brain. Quinoa is also packed with folate, a necessary vitamin for healthy brain function.

Brown Rice

Brown rice is another complex carbohydrate that helps increase the serotonin levels in your brain, making you feel calm and reducing any anxiety you may have. Packed with magnesium, this food aims to relax the nervous system.

Eggs

Low levels of Vitamin B12, Vitamin D, omega-3 fats, and folate have been linked with people battling depression. In just one bite, eggs provide the body with all the necessary vitamins and minerals to help regulate mental health.

Avocados

This delicious fruit, often mistaken for a vegetable, contains almost 20 vitamins and minerals and can benefit your health with just one bite. Most importantly, avocados can provide the body with tryptophan, which is directly linked to a serotonin boost.

Cranberries

According to MedicalNewsToday.org, consuming a cup of cranberries daily improves brain function as you increase in again. Moreover, drinking cranberry juice has been found to reduce stress, anxiety, and depression.

10

Apples

An apple every day does keep the doctor away, but it also keeps your mental health stay intact. Apples are packed with nutrients that help stimulate the production of new brain cells. They are also packed with manganese, which researchers have found to be linked to decreased depression.