10 Food Items to Improve Mental Health

Friday, 08 Jun, 11.18 am

A lot of studies have stated that nutrients like antioxidants, polyphenols, vitamins, flavanols, omega-3 fatty acids and minerals like vitamin E and B and foliate etc. are naturally found in food and can help protect the brain. Since, the mental health indicates the total well-being, it’s better to give a boost to the brain by eating heavy nutrient-rich food.

Tomatoes

Tomatoes are rich in lycopene which has been found to help people maintain proper brain health for a longer time.

The free radicals impart damage to the brain gradually over time which results in the decline of mental health over time. Tomatoes contain lycopene which is an antioxidant and has been observed to combat free radicals, which would otherwise damage brain cells. The damage results in decreased mental function across the board. Prevention of such damages results in improved conditions in terms of memory performance like problem-solving skills, concentration, attention span, and logical skills. Improvements have been observed in a healthy individual, as well as in the patients with Vascular Dementia, Parkinson’s disease, Alzheimer’s, and mild cognitive impairments.

Image Source: Google

Strawberries

Strawberries contain flavonoids and polyphenolics which have been found to cleanse the brain and help in eliminating toxins that serve to slow down a group of functions, including memory. It has been discovered that people who eat strawberries daily saw a delay in the onset of memory problem and the development of age-related problems and conditions like Alzheimer’s disease and dementia.

Broccoli

Broccoli is rich in vitamin K, which has been found to enhance the brain function. Vitamin K is well known to reduce your chances of developing age-related dementia, it also helps the bones to retain calcium and help in developing degenerating muscles and artery hardening that’s associated with cardiovascular diseases. Broccoli has also been found to promote brain healing in trauma and illness. So, the sulforaphane found in broccoli was found to promote the release of cytoprotective protein that works to repair the damage. It has also found to reduce chances of certain forms of cancer including ovarian cancer, lung cancer, breast cancer and colon cancer. Broccoli is rich in sulforaphane, which has been found to repair and strengthen the barriers in the blood-brain which is a membrane that serves as a type of filter shielding the brain from harmful chemicals that are present in the blood.

Whole Grains

Whole grains such as wheat grains contain complex carbohydrates which are a potent energy source for the brain. A diet that is rich in carbohydrates will produce a lot of energy all through the day, without the tremendous highs and lows that are related to sugars and simple carbohydrates. So, when one eats a lot of whole grains, there are noticeable improvements in concentration, and optimal brain performance greater comprehension speed.

Too Dark Chocolate

Dark chocolate contains caffeine, so you will enjoy benefits that are similar to what one would see as a result of drinking coffee improved concentration, improved mental ability, and better attention span. In addition, dark chocolate also contains antioxidants called flavonoids which are particularly effective in increasing blood flow, which is a key element when it comes to brain power. More improved the blood flow to the brain, the more nutrients and oxygen it will receive. This results in improved brain function. Chocolates have shown positive results in promoting healthier cholesterol levels and also in lowering blood pressure.

Image Source: Google

Water

Dehydration has a significant impact on brain function, including memory, attention span, concentration, and reasoning ability. The brain can actually shrink when one is dehydrated. Fluids also help in removing toxins from the body. When these toxins remain in the bloodstream and reach high levels they can seriously affect one’s ability to think and concentrate. It’s actually these toxins that cause the body to shut down and die in a situation involving extreme dehydration. So, it’s better to keep the brain well hydrated so it works at an optimal level.

Oily Fish

Several studies have revealed that oily fish like Salmon, trout, and Mackerel along with fish oil supplements, have shown favourable results in promoting brain health. These fish contain a high level of Omega -3 fatty acids called DHA. The DHA rich fish improved both short term and long term memory working. It is a key nutrient that has the power to prevent the development of Alzheimer’s disease. Other oily fish that are high in DHA include sardines certain shellfish, such as muscles etc.

Blueberries

Blueberries are rich in compounds called polyphenolics and antioxidants, which have been found to delay the onset of conditions such as Dementia and Alzheimer’s disease. It also helps in improving the concentration and short-term memory. The antioxidant successfully clears away toxins that accumulate in the brain along with growing age. These toxins affect the brain functions, especially short-term memory, attention span, and concentration. Many studies have revealed that it helps in decreasing the chances of the developing conditions leading to Parkinson’s and Alzheimer’s disease.

Walnuts

Walnuts are another source of polyunsaturated fats and Omega -3 fatty acids, particularly alpha linolenic acid or ALA. Multiple studies have found that just a handful of walnuts every day will help in improving memory function, concentration, and cognitive abilities. Walnuts also contain Vitamin E which serves to prevent mental decline, particularly in older individuals. Walnuts have also been discovered to decrease an individual’s chances of developing age-related mental diseases like dementia and Alzheimer’s disease.

Beetroots

Beetroots contain a lot of nitrates, which serve to increase blood flow to the brain. More blood flow means better concentration, brain power, improve attention span, sharper reasoning skills, and including better memory.

Image Source: Google

It’s not always easy to bring a lot of changes in food habits at once. Instead, it is suggested to start with smaller changes. One can start by trying two of the above food items to try in a week. It will also be helpful if a blood checks up is done to see where are the folate, iron and vitamin levels stand at and that way deficiencies can be discovered and particular food item can be consumed to help combat the deficiencies. It is also suggested to keep mealtimes as regular as possible. This means having three meals a day and not skipping meals and following the diet plan help boost the brain functioning.

Dailyhunt