Here is a list of foods that can boost your mental health and overall well-being:
1. Fish
Fish contain omega-3 fatty acids, which are known to help improve cognitive thinking, enhance memory, and lower rates of depression. In particular, salmon, anchovies, herring, lake trout, mackerel, sardines, and tuna are high in omega-3.
2. Leafy Greens
Green, leafy vegetables are rich in folic acid, which can also help hinder depression, fight insomnia, and reduce the risk of dementia in older adults. Examples of these are spinach, collards, kale, romaine lettuce, and Swiss chard.
3. Tomatoes
Tomatoes are rich in lycopene, a phytonutrient that can help improve memory, while enhancing your attention and concentration. It is also known to fight against brain cell damage, thus delaying the onset of Alzheimer’s and other conditions.
4. Avocados
Avocados contain folate and vitamin K, which are good for enhancing memory and concentration. It is also rich in lutein, which is associated with improved cognition and brain function.
5. Whole Grains
Whole grains contain complex carbohydrates, which can help improve the flow of oxygen to the brain and delay the onset of dementia and other conditions. Examples of food under this category are barley, beans, oatmeal, quinoa, soy, and wild rice.
6. Nuts
Similar to fish, nuts are a great source of omega-3 fatty acids, which are good for the brain. Notably, almonds contain phenylalanine, which can help improve your mood. Pistachios are rich in vitamin B6, which can improve the flow of oxygen to the brain. Meanwhile, walnuts contain high amounts of polyunsaturated fatty acids, which can help boost brain cell growth.
7. Olive Oil
Olive oil, a major part of Mediterranean diets, is rich in polyphenols, which can help enhance memory and cognitive thinking, while reducing the risk of Alzheimer’s and other conditions.
8. Greek Yoghurt
Greek yoghurt contains probiotics, which are not only good for digestion, but for mental health, too. They can help improve memory as well as reduce anxiety, stress, and depression.
9. Coffee
Coffee is rich in antioxidants, which are known to stimulate the brain while lowering the risk of dementia and other conditions.
10. Dark Chocolate
Dark chocolate contains high amounts of flavonoids, a type of antioxidant that can help boost your memory, improve your mood, and enhance cognitive thinking. Keep in mind that the darker it is (85% cocoa or higher), the better. Still, don’t forget to eat chocolate in moderation!
As you can see, the food you eat everyday not only affects your physical health, but your mental well-being, too. The next time you shop for groceries, be sure to include some of the things mentioned in this list, so you can nourish your body… as well as your mind.
