On World Mental Health Day, Pioneer Health lists some of the foods that help fight mental disorders and are beneficial in boosting cognitive abilities
Eat right and keep mental diseases at bay. From fruit, nuts and vegetables to fresh meat, poultry and dairy products like milk, yogurt and cheese, there are many foods that boost mental health. This World Mental Health Day, we bring to you a list which you should definitely have on your platter to improve focus and boost memory:
Dark leafy Greens
Dark, leafy greens like spinach, kale, swiss chard, collard greens and beet greens are a great source of iron, calcium, magnesium, potassium and folate. They are easy to incorporate into various entrees and side dishes and can be sauteed, steamed, added to soups and stews and even given as smoothies.
Walnuts
Walnuts are one of the richest plant-based sources of omega-3 fatty acids which support brain function and reduce depression symptoms. Research shows that walnuts boost your brain cell activity, thus improving brainpower. Adding some to your daily diet helps boost memory in kids and even older people can be consumed in powder form in case of denture problems. Recent studies have also indicated the use of walnuts in the treatment of Alzheimer’s disease.
Avocado
Add one avocado to your daily diet. Three-fourth of the calories of an avocado are from fat, mostly monounsaturated, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B (B-9, B-6, and B-5), vitamin C, and vitamin E-12. Finally, they are low in sugar and high in dietary fibre, containing about 11 gm each.
Berries
Start your day by having blueberries, raspberries, strawberries, and blackberries in breakfast. Since it is highest antioxidant foods, it helps in fighting depression are like DNA repairmen. They go around fixing your cells and preventing them from getting cancer and other illnesses.
Mushrooms
Mushroom has chemical properties that oppose insulin and helps lower blood sugar levels, leading to your mood.
Onions
Consuming garlic and onions daily helps in the increase of the intake of vitamin B-6, or pyridoxine. You use vitamin B-6 to metabolize glucose, the primary source of fuel for your nerve cells. It also helps you make serotonin and dopamine, two chemicals involved in brain communication that supports good mental health. low vitamin B-6 levels cause neurological symptoms, including emotional disturbances such as depression as well as confusion. A cup of chopped onions contains 192 micrograms of vitamin B-6, or 15 percent of the recommended dietary allowance (RDA).
Tomatoes
Tomatoes are one of the easiest and most economical ways to increase your intake for the brain. A brain-protecting class of plant nutrients called carotenoids is what you get through them and it is valuable for brain function. Eat at least six baby tomatoes a day for lunch or dinner. Tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression.
Beans
Beans like kidney beans, black beans and lima beans, are high in fibre which is good for the gut. Beans can act as anti-diabetes and weight-loss foods. Kidney and pinto beans contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function. Add beans as a salad topper, as filler for lettuce wraps, or even add them to spaghetti for a more nutritious meal.
Seeds
Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids.
Pumpkin seeds are one of the most nutritious seeds to eat and containing Omega 3 and Omega 6. Flax seeds are high in magnesium, B-vitamins, omega-3 fatty acids, and fiber, all of which aid with mental clarity, weight loss, and ultimately, focus. Grind flax seeds and sprinkle it on cereal, yogurt, oatmeal, salad, and more.
Chia seeds are rich in magnesium, with 95 mg in one ounce of chia seeds, another critical brain-boosting nutrient that is often associated with reducing anxiety or depression.
Apples
like berries, apples are high in antioxidant, which help prevent and repair oxidation damage and inflammation of cells. They are also full of soluble fibre, which balances blood sugar swings. Research shows that drinking apple juice could keep Alzheimer’s away and fight the effects of ageing on the brain.