An old adage says, “we are what we eat”.
So the food we consume has great significance.
Shouldn’t we be then a little choosy in deciding about what to eat and what to avoid?
Sure! We must be.
Our food choice not only affects our physical health but also our mental health. A well-balanced, healthy diet not only makes us physically strong but also mentally sound. Such a healthy diet lets our minds think clearly, stay alert and improve our attention span.
Nutritionists advise us to eat a variety of foods to get the desired nutrients that boost our mental health. Such foods include fruits, vegetables, omega-3 fatty acids, dark green leafy veggies, nuts, beans, lentils, seeds, etc. These are called brain foods because they improve the functioning of our brains.
Following Foods Help Boost Brain:
This is an important source of omega-3 fatty acid, which is a major building block of our brain. Fatty fish include salmon, sardines, trout, tuna, and herring. They have a high amount of omega-3. Omega-3 improves our mental health and reduces depression. It also sharpens our memory and improves our mood.
Poultry and Eggs
Chicken and eggs are good sources of lean protein. This protein contains amino acid which causes our bodies to produce serotonin. Serotonin supports our brain manage depression and improves moods and memory. Eggs have choline and vitamin B, which regulate mood and ensure brain development.
Dark Green Leafy Vegetables
These vegetables, such as spinach, broccoli, kale, and mustard greens, boost our immune system. They contain folic acid, which helps control depression, fatigue, and insomnia.
Tomatoes are a rich source of lycopene, which strengthens our brains against disease. It improves memory, logic, and attention span.
Whole grains contain complex carbohydrates which are an excellent source of fibers, minerals, glucose, and vitamins. Brown rice, beans, whole wheat, popcorn, oats, etc, are examples of whole grains.
Whole grains improve blood flow to the brain and tend to relieve feelings of anxiety and depression.
Avocados are rich in folate and vitamin K. These provide immunity against brain stroke and boost brain function. These also help improve concentration and memory.
Nuts are another fine source of omega-3 fatty acids and are helpful in fighting depression. Nuts contain nutrients that improve learning, mood, and memory. Almonds, cashews, walnuts, etc are rich in brain-boosting nutrients.
Yogurt is the supreme source of probiotics that serve us to fight anxiety and stress. Yogurt contains potassium and magnesium, which facilitate oxygen flow to the brain. This then, assists our brain function better.
Raw olive oil is another brain-boosting diet and causes to improve learning and memory. Olive oil has healthy fats, which enhance brain function, concentration, and memory.
They contain antioxidants and natural stimulants which improve mood and increase concentration. Chocolate containing 85% or more cocoa is best for brain health.
Coffee is a rich source of caffeine, and antioxidants that improve brain health. It boosts mental alertness, mood, and attention span. Coffee, however, should be used in moderate quantity.
Like coffee, green tea also improves brain health. It also contains caffeine, and antioxidants, which make the mind alert, active and strong.
Blueberries and other dark berries have numerous health benefits for our brain. They are full of antioxidants which may delay brain aging and boost memory function.
Oranges have a high deposit of vitamin C, which protects our brain from the damage caused by free radicals.
Turmeric is an anti-inflammatory and antioxidant compound that is very useful for brain health. Turmeric helps fresh brain cells grow. It improves memory and cures depression.
The above is not an exhaustive list. There’re many foods that are good for our mental health. Make these brain-boosting foods a regular part of your daily diet and see the results.
These foods will give you:
- A sound mind
- Mental alertness
- Protection from brain damage
- Powerful memory
- Stable positive mood
- Safety from depression