Good food helps you perform your daily functions optimally, sleep well, and reduce stress and pressure, but your diet can also impact your mental health and improve your brain power.
According to a new study, the foods you consume can elevate serotonin levels in the brain, helping to improve your mood. They can also reduce inflammation, which is important for brain health and lowering the risk of Alzheimer’s disease and dementia. As said by sports nutritionist Tara Collingwood, food can affect the way we think, our ability to retain information, and carry out daily tasks. She adds, "Certainly, it seems we forget things as we age, but research shows that you can increase your chances of maintaining a healthy brain in old age if you add certain foods to your daily diet." Here’s a list of the best foods recommended by Collingwood to enhance brain power and improve mental health:
**Benefits of Fish for Mental Health**
- **Fish:** Collingwood states, "Deep-sea fish like salmon are rich in essential omega-3 fatty acids, which are crucial for brain function, as DHA—one of the omega-3 fatty acids found in fish—is a key component of synapses in the brain." Furthermore, omega-3 deficiency has been shown to diminish cognitive performance and is linked to dementia. If you do not consume fish, you can obtain omega-3 fatty acids from walnuts, pumpkin seeds, flaxseeds, or as a supplement, with Collingwood recommending a daily intake of 1000 milligrams of omega-3.
**Benefits of Vegetables and Fruits for Mental Health**
- **Antioxidant-rich fruits and vegetables:** Collingwood says, "There are many options to boost brain health in your diet. Your best bet is to simply remember that the more healthy food you eat, the healthier your brain will be. Powerful antioxidant-rich fruits and vegetables, such as berries, spinach, and tomatoes, can help protect your brain from damage caused by free radicals."
**Eggs Boost Brain Function**
- **Eggs:** Collingwood states that eggs are rich in choline, a fat-like B vitamin that has been shown to enhance memory and reduce fatigue. Choline also promotes cell production, thereby improving memory and cognitive function. Other sources of choline include low-fat milk, breast milk, nuts, and meats.
**Benefits of Walnuts for the Brain**
- **Walnuts:** Considered a type of nut, walnuts are a significant source of omega-3 fatty acids that prevent cognitive and motor function decline. Research shows that the combination of omega-3 and polyphenols, a nutrient found in molasses, enhances brain flexibility and improves neuronal performance. This combination also balances unstable neurotransmitters that can cause depression and other mood disorders. In conclusion, Collingwood adds, "Eating a handful of walnuts daily can undoubtedly improve your brain health."
