Poor nutrition affects not just physical health, but mental well-being too, including conditions like depression and anxiety, says Rajdeep Joshi as he delves into the role of nutrition in mental health, focusing particularly on the overlooked benefits of mango consumption.

Diet is the foundation of health. Poor nutrition is associated not only with depression but also with anxiety, sleep disorders, and inflammatory conditions. According to the National Institute on Mental Health, depression is caused by a combination of genetic, biological, environmental, and psychological factors. However, one of the biological factors that is not often discussed is nutritional imbalance.

Nutrition plays a key role in the ability to manage psychological and emotional well-being, and deficiencies in key vitamins and minerals can compromise optimal brain function and increase stress and anxiety levels. Depression is a mental illness that causes low mood and loss of interest in interactions or activities. It can be caused by many factors such as faulty mood regulation by the brain, genetic vulnerability, stressful life events, medications, and medical problems. It is believed that many of these forces interact to cause depression. Depression affects many people, and it can change lives for the worse. Medical treatment and counseling can often help relieve symptoms, but lifestyle measures, such as a healthy diet, can also improve a person's well-being.

When faced with a severe stressful situation, eating mango is good. Every time we consume this wonderful fruit, we feel how we are reorienting ourselves and opening ourselves up to opportunities to live a happy life aligned with our destiny.

These miraculous fruits boost our morale and heal us when we feel lonely, sad, abandoned, rejected, or forgotten, giving us great power of expression.

Mangoes are also rich in vitamins, minerals, and antioxidants, and have been associated with many health benefits, including potential anti-cancer effects, as well as improved immunity and digestive and eye health. Along with eating fresh mangoes, you can also add mango oil for a more concentrated dose of key nutrients or use an extract.

The mango tree, especially its bark, is widely used in Ayurvedic and African medicine. It is commonly used to treat hypertension, insomnia, tumor growth, arthritis, and depression. This delicious fruit contains tryptophan, which your body converts into the “happiness hormone” serotonin.

If your serotonin levels are low, then you may also experience insomnia, depression, and anxiety. Mangoes are rich in minerals like potassium and magnesium, which keep your heart and blood vessels healthy. Mangoes are considered a natural antidepressant. Regular consumption of mangoes relieves nervous tension and improves mood.

Mango Magic

A Mood-Boosting Recipe for Mental Wellness

Nutritional Mango Salad

Ingredients

• 1 large mango (peeled and sliced)
• 1 cup finely chopped spinach
• 1 green onion thinly sliced
• 1/4 cup pineapple chopped
• 1/2 cucumber (sliced)
• 1 small red and yellow capsicum (sliced)
• 1/2 cup fresh coriander and mint Chopped Pans
• 1 to 2 tsp chaat masala
• 2 tsp lemon juice
• 1/4 cup roasted cashew nuts
• 1 tsp olive oil
• 1 tsp Italian Mix Herbs
• Salt and pepper to taste

Method

In a large bowl combine all the ingredients like mango, spinach, cucumber, red and yellow capsicums, green onion, pineapple, fried cashews and chopped coriander and mint.

Seasoning the salad

All you need to do is take a small bowl and mix well black pepper, chaat masala, lemon juice, salt, Italian mix herbs and olive oil and then pour this mixture into a salad bowl and mix it together. Your nutritious mango salad is ready to serve.

(The author is a nutrition coach)