Diet and mental health are so closely related that a lack of good food choices increases mental health problems, and negative mental health in turn leads to poor eating habits.
According to a report published by “CNBC”, psychiatrist and mental health expert at Harvard Medical School Uma Naidoo pointed out the 6 best brain-boosting foods that people do not eat enough of. Incorporating them into the diet can improve mood, strengthen memory and help the mind work better, she said.
spices
In addition to adding flavor, the spice is known for its antioxidant properties. They help the brain fight harmful free radicals and thus prevent oxidative stress that can damage tissues.
Turmeric has many benefits. Curcumin, the active ingredient in turmeric, can reduce anxiety and alter brain chemistry.
Research also noted the effects of saffron on depressive symptoms among participants with major depressive disorder. A 2013 trial found that taking saffron significantly reduced symptoms of depression compared to a placebo.
Fermented foods
Fermented foods are made by combining milk, vegetables, or other raw ingredients with microorganisms such as yeast and bacteria.
Some examples include: plain yogurt – sauerkraut – kimchi and kombucha. These are all sources of live bacteria that can promote healthy gut function and reduce anxiety.
Fermented foods may provide a lot of brain benefits. A 2016 review of 45 studies suggested that fermented foods may protect the brain in animals, improve memory and slow cognitive decline.
Probiotic-rich yogurt can be a powerful part of the diet, but it loses its goodness when exposed to heat that kills the remaining beneficial bacteria.
dark chocolate
Dark chocolate is an excellent source of iron, which helps form the coating that protects nerve cells and helps control the synthesis of chemicals and chemical pathways involved in mood.
In 2019, a survey of more than 13,000 adults found that people who regularly eat dark chocolate have a 70% lower risk of depression.
Dark chocolate also contains a lot of antioxidants, as long as you make sure it doesn’t contain too much sugar.
avocado
Avocados contain relatively high amounts of magnesium, which is important for brain function.
The first report on magnesium treatment for depression was published in 1921 and showed tremendous success in 220 out of 250 cases.
Since then, countless studies have indicated that depression is linked to magnesium deficiency. Many studies, in which patients were treated with 125 to 300 milligrams of magnesium, showed rapid recovery from major depression, often in less than a week.
nuts
Nuts contain healthy fats and oils that the brain needs to function well, along with essential vitamins and minerals – for example, the selenium in Brazil nuts.
The anti-inflammatory and antioxidant effects of omega-3 fatty acids in walnuts show promising results in improving thinking and memory.
Leafy vegetables
Leafy greens contain vitamin E, carotenoids, and flavonoids, which are nutrients that protect against dementia and cognitive decline.
Leafy green vegetables are also a good source of folic acid, a natural form of vitamin B9 that is important in the formation of red blood cells. When folic acid deficiency is behind certain neurological conditions, improving folic acid status has beneficial effects on our cognitive state, and is a necessary cofactor in neurotransmitter production.
Vegetables such as spinach, Swiss chard, and dandelion greens are also an excellent source of folic acid.