"You are what you eat" is a phrase that everyone has heard at least once in their lives.
We are all aware of the health advantages of eating fresh, nutritious food for the body - but what about the mind? Check out our top seven suggestions for foods that can assist to nourish your brain while also improving your mental health and wellbeing.
7. Oily fish
We've all heard that fish is a fantastic source of "brain nourishment," but why is this true? Allow us to introduce you to the marvels of DHA, a little fatty acid recognised for its antioxidant properties.
In addition to contributing to good brain health, DHA is an Omega-3 fatty acid that aids in the improvement of both short- and long-term memory. An additional benefit of eating a diet rich in Omega 3 fatty acids is that it may assist to improve emotions of mental health and wellbeing while also decreasing levels of anxiety.
DHA may be found in 'oily' fish such as salmon, trout, and prawns, or, if you don't like seafood, you can take a fish oil supplement.
6. Berries
The antioxidant power of fruits such as strawberries, blueberries, raspberries, and blackberries is in plenty, and this is the ideal snack to satisfy your need. Antioxidants aid in the healing of damaged cells as well as the reduction of inflammation caused by free radical damage and oxidative stress. These antioxidants, by lowering the damage produced by free radicals (found in pollution, cigarette smoke, and other nasties), have been shown to aid in the alleviation of symptoms related to anxiety and depression. foods that are good for mental health
Furthermore, berries (blueberries and strawberries) contain a substance known as polyphenolics, which has been shown to aid memory, focus, and attention span in people with Alzheimer's disease.
5. Yogurt
It's possible that by promoting the advantages of yogurt for an upset stomach, you're doing yourself a greater favor than you realize.
However, recent research has revealed that probiotics found in cultures such as yogurt can have an impact on a person's mental health as well as their physical health, by assisting in the reduction of stress, anxiety, and depression. Probiotics are beneficial to your digestive system and can be found in foods such as yogurt.
4. Wholegrains
There's a reason carbohydrates are so delectable – and they don't have to take a second seat in your regular diet to do so!
Overall, wholegrains are an excellent source of tryptophan, an amino acid that aids in the production of serotonin (often known as the 'feel good hormone'), according to research. Serotonin is a neurotransmitter that helps to relax the mind, improve your mood, and keep your sleep cycle regular.
3. Walnuts
Choosing a handful of walnuts as a snack, which also happens to be good for your long-term brain health, is a good choice. The fact that they resemble brains is not accidental.
Walnuts include a high concentration of antioxidants, which may assist to prevent oxidation in the brain and body. Additionally, these nuts have been shown to stimulate the formation of new neurons - in layman's terms, walnuts may assist us in the production of new brain cells, which is vital for maintaining excellent mental health.
2. Leafy greens
We've all heard the adulation that leafy greens seem to get for everything - even their ability to improve mental wellness. If you can't defeat it, you may as well join it.
Those who consistently take daily portions of leafy greens such as spinach, kale, and collard greens have a slower rate of cognitive decline than those who avoid filling their plates with greens, according to research published in the journal Neurology.
1. Beans
Beans are known as the "musical fruit," but did you know they are also one of the best foods for maintaining a happy and healthy brain?
Beans and legumes (chickpeas, lentils, and kidney beans, for example) are high in fiber and antioxidants, and they help you feel filled for longer periods of time while keeping your blood sugar steady and allowing you to burn more calories (which, as we know is essential for good mental health). THIAMIN is another vitamin found in beans that are required for the formation of acetylcholine (the neurotransmitter essential for memory).
