Bipolar disorder is a mental health condition characterized by constant shifts in moods. In addition to therapy and medications, there are certain self-management techniques that can help manage bipolar symptoms. An individual with bipolar depression can experience highs (mania) or lows (depression). Every food item that you eat has a direct impact on your physical and mental health. Here are some foods and the nutrients that help in bipolar disorder.

• Whole grains

Along with keeping your heart and digestive system healthy, whole grains also lift your spirits. Whole grains are rich in carbohydrates, which have a calming effect on the mind. These nutrients allow your brain to produce more amount of serotonin, a chemical that helps in easing anxiety and stress.

• Fruits and vegetables

A well-balanced, protective, and nutrient-dense food will provide a rich amount of nutrients that help in bipolar disorder. Fresh fruits, vegetables, legumes, beans, lean meat, cold-water fish, soy products, low-fat dairy, and eggs are some of the foods that can help in improving symptoms of bipolar disorder.

• Fatty fish

Nutrients such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are helpful in improving communication between nerve cells. In bipolar disorder, the symptoms of mania and depression may not be treated simultaneously. This is the reason why omega-3 fatty acids have soothing effects on depression symptoms but not on mania. Since omega-3 fatty acids promote good health, it is helpful to incorporate these nutrients into your diet. Foods rich in omega-3 fatty acids are salmon, tuna, mackerel, herring, trout, and sardines. For vegetarian sources, you can take supplements on your doctor’s advice.

• Selenium-rich foods

The human body needs adequate selenium levels for proper antioxidant protection against tissue damages. These are some of the major nutrients that help in bipolar disorder and are useful in managing a healthy brain. You can obtain your dietary requirements of selenium from foods such as brazil nuts, steak, turkey, beef, liver, and tuna. However, excessive selenium levels can also increase your risks of several diseases. So medical intervention is required before making a major change in your diet.

• Dark chocolate

Cocoa beans are rich sources of feel-good ingredients that help in lifting your mood, keeping your brain healthy, and relieving stress. Phenylethylamine found in dark chocolates is known for reducing the levels of stress hormones.

A nutrient-dense diet can calm your mind, but depending solely on a well-balanced diet is not the right method to manage bipolar disorder. Nutrients that help in bipolar disorder cannot be treated as a replacement for medications and therapy. Ensure that you consult with your doctor about all changes in your diet.