What we eat has a profound effect not only on our body but also on our mind. In today's busy life, mental problems like stress, anxiety and depression have become common. In such a situation, the importance of a balanced and nutrient-rich diet increases even more. There are some special foods that help in increasing brain function, keeping the mood stable and reducing stress. These are called "superfoods". They are rich in vitamins, minerals, omega-3 fatty acids, antioxidants and other nutrients. In this article, we will learn about 10 such superfoods that are helpful in improving mental health.
🧠 10 superfoods beneficial for mental health
1. Avocado
Avocado is rich in omega-3 fatty acids, folate, potassium and vitamin K, which help in energizing the brain and reducing stress. This fruit is also helpful in increasing the level of serotonin in the body, which keeps the mood better. The healthy fats present in avocado help repair brain cells and improve the communication of neurotransmitters. Its consumption reduces mental fatigue and increases concentration. You can use it on salad, smoothie or toast.
2. Salmon
Salmon fish is an excellent source of omega-3 fatty acids, which help reduce depression and anxiety. It is helpful in maintaining brain structure and strengthening neurological functioning. Vitamin B12 and vitamin D present in salmon help keep mood stable. Eating salmon regularly sharpens memory and improves mental balance. If you are a vegetarian, you can get omega-3 from flax seeds or walnuts.
3. Walnuts
Walnuts are called "brain food" and are very beneficial for mental health. It contains omega-3 fatty acids, antioxidants and vitamin E, which nourish the brain cells. Consumption of walnuts reduces stress and anxiety, as well as slows down brain aging. Eating 4-5 walnuts a day can improve memory and focus. It also improves sleep quality, which is essential for mental health.
4. Dark chocolate
Dark chocolate acts as a mood booster. It contains elements like flavonoids, caffeine and theobromine, which increase concentration and alertness by increasing blood flow to the brain. The tryptophan present in it helps in the production of serotonin in the body, which keeps the mood good. Dark chocolate is rich in antioxidants, which help reduce stress. Keep in mind that it has low sugar content and high cocoa content (at least 70%).
5. Berries (blueberries, strawberries, etc.)
Berries such as blueberries, strawberries and raspberries are rich in antioxidants and vitamin C. They protect brain cells from oxidative stress and improve neurological function. They contain flavonoids that enhance memory and learning ability. Along with this, berries also help in reducing stress and anxiety levels. You can consume them by mixing them in smoothies, yogurt or oats.
6. Spinach
Spinach is a superfood rich in elements like iron, folate, magnesium and vitamin C. All these elements help in relieving mental fatigue, improving mood and increasing brain functions. The folate found in spinach helps in the production of neurotransmitters, which control mood and emotions. You can include spinach in your diet in the form of vegetable, soup or smoothie.
7. Egg
Eggs are an excellent source of protein, vitamin B12, choline and tryptophan. Choline helps keep brain cells healthy and tryptophan increases the production of serotonin, a mood-boosting hormone. Eating eggs strengthens memory and improves mental clarity. It can be consumed as a boiled egg or omelet.
8. Pulses and chickpeas
Pulses and chickpeas contain nutrients like protein, folate, iron and magnesium which improve mental health. They maintain energy in the body and remove mental fatigue. Chickpeas in particular help in keeping blood sugar stable, which reduces mood swings. If consumed regularly, stress and anxiety can be reduced.
9. Turmeric
Turmeric contains an anti-inflammatory and antioxidant compound called curcumin, which reduces inflammation in the brain and promotes neuronal growth. It is helpful in reducing symptoms of depression and anxiety. Turmeric can be used in milk or food. It is also beneficial in improving memory and improving brain function.
10. Green tea
Green tea contains an amino acid called L-theanine, which reduces anxiety and provides a calm mental state. Also, the caffeine present in it increases concentration and alertness. Green tea is rich in antioxidants, which protects the brain from stress and reduces mental fatigue. 1-2 cups of green tea a day is enough for mental relaxation.