BY Tara Baker We all know that food affects how we feel and how we look. But can food improve your mental health? Mental health is important at every stage of life, from childhood and adolescence through to adulthood. It helps determine how we handle stress, relate to others and make daily choices. Just as we have foods to support our gut health, our brain, like other organs requires enough vitamins, minerals and antioxidants to protect us from stress, anxiety, depression and impaired brain function. Eating nutrient-dense foods rich in vitamins, healthy fats, antioxidants and minerals doesn’t just fuel us in a purely physical way, it helps us grow new brain cells, warding off illnesses such as depression and dementia. Here are 10 brain foods that play a key role in mental health to add to your diet. Lentils 1 cup of lentils contains a whopping 90% of your daily recommended intake of folate - a vitamin responsible for regulating DNA and producing neurotransmitters such as serotonin, dopamine, and norepinephrine to regulate your mood, sense of pleasure and clarity. Plus, lentils are a hefty source of magnesium, a mineral responsible for stimulating brain growth and controlling blood sugar. Avocado The avocado is full of healthy monounsaturated fats which help lower blood pressure and support cognitive function. Not only is it a healthy fat of course, but it’s delicious! Yoghurt It’s no surprise that fermented foods make for a happy gut, but you may be surprised to learn that probiotic-rich foods also support brain function. In fact, bacteria in the gut produces two essential neurotransmitters, serotonin and dopamine. But be careful. Not all yoghurts are made equal. Make sure to avoid the pre-sweetened varieties at the grocery store and opt for unflavoured types instead. Not convinced yoghurt is delicious without all that sugar? Try adding your own natural sweeteners such as honey or berries. Salmon This fatty fish makes us happy thanks to its high concentration of nervonic acid (a monounsaturated fat), and omega-3 (a polyunsaturated fat) both of which help insulate and stimulate brain cells. When you aren’t getting enough omega 3 fatty acids, you can experience memory problems, fatigue and poor focus. Not only does salmon increase your focus and allow you to better absorb information, but it can also help fight depression and anxiety. Spinach The high concentration of Vitamin K in this dark green leafy vegetable ensures your brain receives oxygen and helps insulate brain cells. Get creative and add a handful of the good stuff to your next smoothie. Turmeric This super spice gets its signature yellow hue from curcumin, a potent anti-inflammatory ingredient that prevents plaque buildup in the brain. Tumeric latte anyone? Beetroot These deep red root vegetables are chock-full of natural nitrates to boost blood flow to the brain and improve cognitive performance. Broccoli This divisive, cruciferous vegetable is an essential source of choline, a nutrient that boosts your mood, energy and focus while improving memory. It has also been shown to prevent cognitive decline by regulating inflammation. So, while a lot of people LOVE broccoli (myself included) we also know that there are plenty of haters out there. Perhaps it’s worth giving the little green trees another shot? Olive Oil This kitchen staple contains hydroxytyrosol, a phythonutrient prized for its ability to protect the lining of blood vessels and oxygen supply to the brain. For an extra nutritional boost, use extra virgin olive oil in salad dressings or dips. Rosemary This bold herb is a fragrant source of antioxidant-rich phytonutrients which help enhance memory and concentration by facilitating blood flow to the brain.
5 Comments
16/3/2019 11:12:54 am
Of course, that should never be a discussion! The food that we eat will always have an effect on our physical, emotional, and mental health! If you want to be smarter than you are right now, science has proved that there are several food that you must eat! These varieties come in different types. Looking at the list, I am pretty sure that all these stuff are safe and good for our health. That's why we need to take note of this especially if we want to be smarter. I thought that only nuts can help me become more intelligent!
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6/4/2021 11:43:22 am
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13/4/2021 10:23:45 pm
Thank you for this informative post. Human emotions vary based on their daily food. I have been checking out many of your stories, and I must say nice stuff. I will make sure to bookmark your website.
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I like to take care of my health, both physical and mental. To avoid deficiencies, I had to adopt a balanced diet and above all use a specific food supplement. It is on this article that I found the product that allowed me to relive and enjoy optimal well-being without health concerns.
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AuthorBrodie Gardner has a Masters in Exercise Physiology, Honours in Sports Science and competes as a professional triathlete. He has a long history working with elite athletes and has provided consultation services to numerous Australian sporting associations. Archives
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