A few simple dietary changes can boost mental health.
A few simple dietary changes may boost cognitive function and reduce symptoms of depression, anxiety and other mental health disorders. Here are some foods that keep the mind working at its best:
Containing both vitamin K and folate, avocados help prevents blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration. They’re also rich in vitamin B, vitamin C and monosaturated fats or the “good” kind.
They reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance.
It’s one of the best brain foods out there. Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. It’s high-fiber levels. It’s also loaded with vitamin C, in fact, just one cup provides you with 150 percent of your recommended daily intake.
There’s almost nothing that coconut oil can’t help. And when it comes to your brain, it’s full of benefits, too. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut.
Fermented foods, such as yogurt with active cultures, kefir, kimchi, tempeh and certain pickled vegetables, contain probiotics reduce anxiety and stress hormones and effect the neurotransmitter GABA. By contrast, eating too many processed foods may compromise the delicate balance of healthy and unhealthy bacteria in the gut.
Sometimes called nature’s Prozac, serotonin is associated with depression. Lean protein sources, including fish, turkey, chicken, eggs and beans, help keep serotonin levels balanced. Even more important are complex carbohydrates, which actually facilitate the entry of tryptophan into the brain, reducing the symptoms of depression and anxiety and improving overall cognitive functioning.
Most people now have a diet with the lack of omega-3 fatty acids and high in trans fats and saturated fats which have been shown to negatively affect the brain. Since our brains are made up largely of fat and our bodies cannot manufacture essential fatty acids, we have to rely on a diet rich in omega-3s to meet our daily needs.
In studies, foods high in omega-3 fatty acids, such as salmon and sardines have been shown to reduce symptoms of schizophrenia, depression and other mental disorders. This is likely because of the effect omega-3s have on the production of neurotransmitters including dopamine and serotonin. By supporting the synapses in the brain, omega-3s also boost learning and memory.
Omega-3 health supplement
Often the lack of fish in the diet of people is felt. In many cases, fish are also mercury-contaminated, so excessive consumption is harmful to health. That’s why the FS fish oil Omega-3 mercury-free supplement has been introduced to the market. This product is very useful for mental health of fetus and maternal well-being during pregnancy.