Diet and Mental health
Brain Boosting Foods for Mental Health
Food is necessary to sustain growth and furnish metabolism. But are you aware that it is also essential in combating cognitive disease and decline, boosting brain function, and improving mental health?
Here are a list of nutrient-rich brain foods that should not be missed off your plate at mealtimes.
Avocados
Avocados are packed with B vitamins, magnesium, vitamin C and folate. They contain high amounts of healthy fats and lutein which has a positive impact on the brain. Avocados help to aid concentration, but also help to improve memory and mood
Berries
Berries contain antioxidants that are essential for mental health. Studies have shown that foods high in antioxidants such as blueberries, raspberries, blackberries and strawberries can help to prevent and reduce the symptoms of depression and anxiety, as well as other mental health concerns
Chicken
Chicken contains the amino acid tryptophan. Tryptophan is found in nuts, turkey meat, soy and fish. Known for serotonin production, it helps to boost mood and improve emotional well-being. Increased levels of serotonin can also aid better quality of sleep, heighten pain tolerance and relieve anxiety and depression
Dark Chocolate
Although dark chocolate — like other forms of chocolate should be consumed in moderation, it does contain flavonoids (antioxidants). Flavonoids have the ability to stall cognitive decline, increase memory, boost mood and improve concentration. The darker the chocolate 85% cocoa or more, means more antioxidants — more brain boosting benefits
Leafy Greens
Leafy greens such as kale and spinach are loaded with folate which supplies the brain with nutrients that help to reduce the risk of dementia, prevent insomnia and depression. Dark leafy types are packed with magnesium which help to transport oxygen to the brain
Nuts
Chia seeds, cashews and walnuts are high in omega-3 fatty acids. Omega-3's help to support brain function and ease the symptoms associated with depression
Probiotics
Foods that contain active cultures, such as sauerkraut, kimchi, kombucha and live yogurt known as probiotics help to break down food and provides the gut with essential health bacteria. Probiotics allow the body and brain to uptake nutrients absorbed by the body. Numerous studies have shown that a healthy gut is strongly correlated to mental well-being
Wholegrains
Whole grains assist with tryptophan absorption. So, they're best combined with tryptophan containing foods like turkey or chicken. Whole grain foods include beans, wild rice, soy and oats. Complex carbohydrates such as these encourage slow glucose production and provide consistent energy to the brain and body.