Your brain works 24 hours, even when you are asleep. It takes care of your heartbeat, breathing, senses and thoughts. And to function optimally it needs constant fuel which comes from the food you eat. So what you are eating directly affects how your brain functions. You must have heard about boosting brain power by practicing mental exercises but this isn’t the only thing that influences our brain function. Your brain functions best when it gets optimal nutrition.
Eating processed sugary and refined foods, on the other hand, increases oxidative stress and inflammation which results in impaired brain function. Foods rich in antioxidants, vitamins and minerals helps to boost cognitive function, improve memory, increase perception and problem solving abilities and reduces the risk of mental illness like anxiety and depression. Here are the best foods that will feed your body and mind with the nutrients that are essential for a healthy body and mind.
Below Are The 10 Power Foods To Improve Your Brain Health And Mental Wellness:
1. Fatty Fish
Omega-3 essential fatty acids are group of nutrients that builds brain cell membranes, reduces brain inflammation and promotes brain cell formation.[1] Foods high in omega-3 fatty acids like cold water fish (salmon, sardine, mackerel and herring), walnuts, and flaxseeds can improve memory and mood and improves brain health, provides protection against brain disorder like depression, Alzheimer and dementia. Omega-3 plays important role in producing neurotransmitters (brain chemicals that impacts our mood) including serotonin and dopamine.
2. Whole Grains
Whole grains like wheat, barley and oats are high in an amino acid as tryptophan, which body uses to produce serotonin and melatonin.[2] Serotonin as we know is a ‘feel good hormone’ which improves mood and promotes relaxation to the body and mind, melatonin on the other hand promotes and maintains a steady sleep cycle both of which are essential for a healthy body and mind. Additionally, whole grains rich in complex carbohydrates also contain beneficial nutrients which provide energy to the body and mind and allows brain to give optimal performance.
3. Avocados
Avocado is highly nutritious fruit with impressive amount of vitamin K, E and omega-3 fatty acids, vitamin C and B vitamins which are great for promoting better functioning of the brain.[3] Foliate contained in this fruit is helpful in preventing blood clots. All these nutrients help to improve perception, memory, and concentration. Including this awesome fruit in your diet can help to protect against Alzheimer’s disease and Dementia.
4. Blueberries
Blueberries are highest antioxidant rich foods including vitamin k, vitamin C and fiber.[4] The polyphenolic compound contained in blueberries has been found to improve memory and concentration clearing the toxins that accumulates in the brain and inhibit brain functions and thus protects the brain against degeneration and stress and delay the onset of conditions like Alzheimer Disease and Dementia.
5. Broccoli
Broccoli is considered one of the best brain food with highest level of vitamin K and choline that keep your memory sharp and provides protection against age related brain disease and also contains selenium the low levels of which contributes to depression anxiety and fatigue.[5] Broccoli is also high in vitamin C and fiber and folic acid. Folic acid is known to ward of Alzheimer’s disease. Lack of folic acid can lead to depression in some people.
6. Beets
Beets are rich anti-oxidants which helps the blood rid of toxins.[6] They reduce inflammation and natural nitrates contained in them boosts blood flow to the brain. More the blood flow more is the brain power. Boosting brain power it helps with better perception, concentration, memory and reasoning skills.
7. Dark Chocolate
Eating daily a small portion of dark chocolate can boost the production of ‘feel-good” chemical known as endorphins. This is Dark chocolates are excellent source of tryptophan, an amino acid that helps to boost mood.[7] The flavonoids contained in dark chocolate have been found to increase blood flow to the brain. The increased blood flow helps in boosting memory, concentration, attention and problem solving skill and thus aids in better functioning of the brain.
8. Walnuts
Walnuts are good source of polyunsaturated fatty acids and alpha linoleic acid. The high level of antioxidant boosts your mental health by improving memory, cognitive ability, mental alertness and concentration.[8] Vitamin E contained in the nut can help ward of age related Alzheimer’s disease. Just a handful of walnut a day can boost your mental health.
9. Pumpkin Seeds
Pumpkin seeds are high in minerals like zinc, copper, selenium; iron and magnesium along with enough protein and antioxidants that can help the brains ability function well. It helps with sleep, concentration, memory and problem solving ability.[9]
10. Leafy Greens
Green leafy vegetables like kale, spinach, swish chard, mustard greens, and turnip and romaine lettuce are loaded with vitamin A and k and folic acid and other B vitamins, deficiencies of which have been found to cause depression, insomnia and fatigue.[10]
Nutrition is the key to good mental and physical health. Above mentioned foods have been found to improve mental wellness. Consider incorporating them in your diet for optimal mental health.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.