World Health Day 2025: World Health Day, celebrated every year on 7 April, reminds us that health is important not only for physical health but also for mental health. In today’s time, where mental disorders like stress, anxiety and depression have become common, a good diet not only keeps the body healthy, but also keeps the mind calm and active.
On this World Health Day, let us know about 8 such foods (Foods for Mental and Physical Health) which take care of both mental and physical health and that you can easily include in your diet.
Walnut
Walnut contains omega-3 fatty acids which strengthen brain cells and sharpen memory. Research shows that eating 4-5 walnuts daily reduces stress and also keeps the mood good.
How to eat?
Eat 4-5 walnuts soaked in water on an empty stomach in the morning. You can also include them in salad or smoothie.
Dark chocolate
Dark chocolate not only improves mood but the flavonoids and antioxidants present in it relieve mental fatigue and improve cognitive function.
How to eat?
Eat 20-30 grams of dark chocolate once a day. Make sure it contains at least 70% cocoa.
Green leafy vegetables
Green vegetables like spinach, fenugreek, and mustard are rich in folate, iron and vitamin K, which keep the mind sharp and the body energetic.
How to eat?
Include these vegetables in the diet in the form of vegetables, paratha or soup. Eat them once a day.
Eggs
Eggs contain an element called choline, which helps in the formation of brain cells. It increases memory and improves concentration.
How to eat?
For breakfast, you can eat a boiled egg, omelet or egg toast. 1-2 eggs a day are enough.
Yogurt
The probiotics found in yogurt are beneficial for the stomach as well as the brain. A healthy gut also keeps the mind calm.
How to eat?
Have a bowl of yogurt in lunch or add it to a smoothie.
Flax seeds
Flax seeds contain omega-3, fiber and lignans which are beneficial for both heart and brain. It helps in controlling mood swings and anxiety.
How to eat?
Roast 1 teaspoon flax seeds and make a powder and eat it by mixing it in yogurt, porridge or shake.
Berries
Berries like blueberries, strawberries, guava are rich in antioxidants which reduce brain inflammation and relieve mental fatigue.
How to eat?
You can eat them by mixing them in porridge or yogurt for breakfast or if you want, you can also eat them as a snack.
Turmeric
Curcumin found in turmeric reduces brain inflammation and protects brain cells from getting damaged. It is also helpful in keeping depression and anxiety away.
How to eat?
It is a good habit to drink turmeric milk every night before sleeping.
World Health Day How to make a balanced diet plan?
Breakfast: Egg + Walnuts + Berries
Lunch: Roti, Green Vegetable, Yogurt
Evening snack: Dark chocolate + Flax seeds
Dinner: Plain food + turmeric milk
The theme of World Health Day 2025 is – “Healthy Beginnings, Hopeful Future”, i.e. this year we will pay maximum attention to the health and care of mothers and their newborns.
