Are you getting enough protein for mental health benefits?
Learn how protein benefits mental health.
Protein is an essential nutrient that plays a vital role in mental health.
Enhancing neurotransmitter production (see the post for neurotransmitters to understand this function in the brain): Proteins are the building blocks of neurotransmitters such as serotonin and dopamine, Serotonin and dopamine are associated with moods.
Improving cognitive function: Proteins are also necessary for the production of enzymes and hormones. This includes memory, concentration, and learning. IF your daily consumption of protein is too low it may lead to cognitive impairment.
Regulating mood: The amino acids that make up proteins regulate mood. Cortisol and melatonin are hormones that effect moods. A diet high in protein can help regulate these hormones and improve mood.
The healthy gut-brain connection: Trillions of microorganisms live in the gut and has a direct impact on mental health. A high in protein can promote the growth of beneficial gut bacteria. This can improve the gut-brain connection and promote overall mental health.
Supporting brain development: Proteins are essential for the development and maintenance of brain cells and neural pathways. A protein deficient diet can impair brain development and function, especially in children and adolescents.
Neurotransmitters mentioned in the link below
Overall, a diet that is high in protein can help improve mental health by supporting neurotransmitter production, cognitive function, mood regulation, gut health, and brain development.
Some vegetables with high amounts of protein:
- Edamame: Edamame is a type of soybean that is commonly eaten as a snack or used in dishes such as salads or stir-fries. One cup of edamame contains about 18 grams of protein.
- Lentils: Lentils are a type of legume that are often used in soups, stews, and curries. One cup of cooked lentils contains about 18 grams of protein.
- Chickpeas: Chickpeas, also known as garbanzo beans, are a type of legume that are often used in dishes such as hummus, salads, and stews. One cup of cooked chickpeas contains about 14 grams of protein.
- Spinach: Spinach is a leafy green vegetable that is rich in nutrients, including protein. One cup of cooked spinach contains about 5 grams of protein.
- Broccoli: Broccoli is a cruciferous vegetable that is high in nutrients, including protein. One cup of cooked broccoli contains about 4 grams of protein.
- Brussels Sprouts: Brussels sprouts are a cruciferous vegetable that are often roasted or sautéed. One cup of cooked Brussels sprouts contains about 4 grams of protein.