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Healthy Foods that Affect Mental Health

Brain health is just as important as physical health, although many of us don’t even remember to give it the necessary attention. Don’t forget that the brain..

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Healthy Foods that Affect Mental Health
Photo by Brooke Lark on Unsplash

Brain health is just as important as physical health, although many of us don’t even remember to give it the necessary attention. Don’t forget that the brain works 24 hours a day, even when you sleep. Therefore, for it to work as it should, it is important that you feed it properly. Remember that everything you eat will affect your brain and how it works.

This means that if you eat only low-nutrient, fast food, or nutrient-poor foods, your brain will have trouble working properly. Find out what foods you need to eat to maintain brain health below.

1. Blueberries

One of the first best foods to maintain your brain health is blueberries.  Besides being delicious, blueberries are rich in polyphenols, vitamin K, vitamin C, and fiber. Now, let’s talk about some of the benefits of this food:

  • Improves the ability to concentrate.
  • Improves memory.
  • Eliminates toxins accumulated in the brain.
  • Fight degeneration caused by stress.
  • Fight and avoid Alzheimer’s and dementia.

The main antioxidant in blueberries is anthocyanins, according to a study that was published in a scientific journal. These are responsible for the prevention of various pathologies.

2. Water

Regardless of the number of times we’ve heard that you should drink at least 8 glasses of water a day, a lot of people just don’t. They do not know what a huge mistake they are making, as water plays a fundamental role in all aspects of health.

By drinking too little water, the body becomes dehydrated and we become more likely to have a stress attack. This causes great damage to the brain.

To keep your brain in good condition, we recommend drinking 2 liters of water a day.

3. Avocados

Avocado is one of the most nutritious fruits for your brain health. It contains a high amount of vitamins (K, C, B, E) and omega 3 fatty acids, which have been shown to facilitate the work of the brain. The contribution of vitamin B9 of avocados is exceptional to prevent blood clots.

Together, all of these nutrients help:

  • Improve perception, memory and concentration.
  • Prevents dementia and Alzheimer’s.

4. Fatty fish

Thanks to fish we obtain DHA, an omega 3 fatty acid that is one of the main components of brain synapses. Lack of these types of fats can decrease brain performance and is related to dementia.

Fish rich in omega 3 are:

  • Salmon.
  • Tuna.
  • Sardines.
  • Herring.
  • Mackerel.
  • Swordfish.

By consuming enough omega-3s, you help the brain fight and prevent problems such as depression, Alzheimer’s disease, and dementia. These diseases are fought thanks to the fact that omega 3 produces enough neurotransmitters and fights inflammation.

5. Complex carbohydrates

The brain needs energy and this comes from the glucose generated by complex carbohydrates, such as pasta, rice, vegetables, potatoes, etc. However, there is a belief that carbohydrates are harmful to health, something completely wrong.

Carbohydrates are beneficial in the diet. They do not make you  gain weight, unless you exceed too much in their consumption, as with other types of foods such as fruits, for example. So, don’t discard them from your diet and start consuming them again.

Anyway, it is necessary to emphasize the need to choose those with a low glycemic index. Simple sugars are harmful if ingested in large amounts.

6. Whole grains

Whole grains are rich in amino acids and tryptophan, which is what the body uses to make melatonin and serotonin, according to a study published in Current Pharmaceutical Design. In addition, they not only help your brain health, they also provide energy to carry out all the functions of the body. 

Serotonin is known to be the hormone that makes you feel good, improving mood and promoting relaxation of the body and mind.

For its part, melatonin promotes and maintains the sleep cycle in the correct way.

7. Broccoli

When it comes to brain health, broccoli is one of the best foods. However, its flavor does not usually please many people. For this reason, we recommend preparing some of the many recipes out there, in which seasonings can turn it into a very tasty food. The benefits of broccoli for your brain health are due to the fact that it is rich in vitamin K and benefits your memory . Broccoli also contains selenium, a mineral that helps regulate anxiety, depression, and fatigue. Let’s not forget the folic acid that it provides, which can help delay or prevent the onset of Alzheimer’s.

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