The food you eat can affect the health of your mind and body. Your diet can influence everything from your energy level to your body fat and even the appearance of your skin and hair. So it should come as no surprise that the foods you eat can also have an effect on your brain and mental health.
Food and nutrition play a big part in how well your mind works. Food can elevate mood, and food can calm anxious moods too.
What Foods Are Good for the Brain and Mental Health?
There are certain foods that can help you achieve a better mental health, reduce stress and improve moods
So what kinds of foods can you eat to promote a sharper and healthier brain?
Here a list of good mood foods:
Blueberries may as well be called “brainberries.” They are rich in antioxidants and can reduce oxidative stress and improve learning capacity memory and motor skills.
They also contain flavonoids, which help regulate mood and enhance memory.
Brain is made of fat, and needs fat in order to function at its best. Avocados are a great source of monounsaturated fats which promote healthy blood flow and oxygenation in the brain. This superfood is a must for optimal brain health.
Nuts are among the best foods you can eat for some added brain power. Almonds — with their high vitamin E and monounsaturated fats — are great for preventing cognitive decline and memory loss. Walnuts are high in polyunsaturated fatty acids, which can boost brain cell communication and growth.
Omega-3s may be helpful in the treatment of depression and seem to have a mood-stabilizing effect. Oily fish (salmon, trout, mackerel, anchovies and sardines) are the most highly recommended sources of omega-3 fatty acids
Yogurt is a fermented food with billions of probiotic bacteria. Probiotics have been shown in studies to reduce anxiety and stress hormones.
Bananas are great for having a healthy mind. Eating bananas can help in enhancing your mood. This is because bananas affect tryptophan – an amino acid which helps in production of serotonin.
Great for both the mind and the body. Broccoli is high in vitamin K and choline, two ingredients which are great for memory enhancement.
Green, Leafy Vegetables
Leafy greens such as spinach, romaine, turnip and mustard greens, and broccoli are high in folic acid. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia.
The vitamins found in an egg yolk are crucial to supporting memory .Additionally, eggs have protein, and include healthy fats, all of which contribute to protecting the brain.
Cocoa bean is a rich source of flavanol which help improve attention, processing speed, working memory and verbal fluency in elderly individuals. Dark chocolate also increases serotonin in the brain, which boosts a person’s mood and reduce stress.
Food has the power to impact mood and your ability to cope with stress. To support optimal mental health, feed your brain a consistent supply of energy from whole foods, including vegetables, fruit, whole grains, legumes, lean protein, fish, and nuts.
Eating a healthier diet full of these foods may help improve physical and mental function. If you believe you have depression, or you’re struggling with your mental health, you might also consider to visit your doctor to find a treatment plan that’s right for you.