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Brain Boosting Foods – Eating for Mental Health
We all know how important it is to eat well for our physical health, but our mental wellbeing can also benefit from a great diet. Just like any other organ or muscle in the body, the brain needs a great nutritional diet to keep it in tip top condition.
So, what foods can help us keep a happy, healthy brain?
1. Wholegrains with a low GI are a great way to keep our brain energized throughout the day. By opting for brown cereals, rice, pasta and granary bread this enables glucose to slowly release into the bloodstream. This slow release throughout the day, keeps your brain alert, helping with concentration and focus.
2. Oily fish such as salmon, sardines, mackerel and trout not only take care of our brain but are also great choices for healthy heart and joints too. Our bodies cannot produce essential fatty acids which means that we need to source them from our diets. Great plant alternatives include flaxseeds, linseeds, pumpkin seeds, soya beans and walnuts. These fats obtained either from their plant sources, oily fish or omega 3 supplements help make serotonin; the brains stress busting, happy chemical – and who wouldn’t want more of that?
3. Ever walk into a room to get something and then completely forget what it was you went looking for? Yep, hands up to that one!
Well, research by Tufts University in the US (http://enews.tufts.edu/stories/101399BlueberriesMayImproveMemory.htm) has shown incorporating blueberries into our diet may improve memory loss. They crucially contain protective compounds called anthocyanins. These give the pigment to the very dark red, purple and blue fruits & vegetables and have been shown to have great antioxidant properties.
They are also a great choice for improving our learning capacity and motor skills.
4. Foods rich in B vitamins such as eggs, fish chicken and leafy greens are great for helping to reduce the risk of a stroke. Elevated levels of a compound called Homocysteine are associated with risks of cognitive impairment and Alzheimer’s disease. A study has shown that by introducing Homocysteine lowering B vitamin foods, the accelerated rate of brain atrophy can be slowed down. https://www.ncbi.nlm.nih.gov/pubmed/20838622
5. Tomatoes are another power packed, antioxidant laden fruit or vegetable (you decide). They contain lycopene which helps to protect cells from free radical damage which occurs in the development of dementia. To get the optimal benefit from the tomatoes, they are best eaten cooked and adding olive oil helps to optimise their absorption.
6. Dark chocolate is another great brain food which can help with inflammation. This is great for anybody that has suffered a concussion. Dark chocolate is rich in flavanols which are good for reducing blood pressure, memory loss and are great as a mood enhancer. Ideally, your dark chocolate should contain 85% and above cocoa. Unfortunately, milk chocolate does not have the same benefits but I guess dark chocolate is better than none.
These are just a few foods that really can boost and support our brains. Remember, there are many others out there which are just a yummy and beneficial to maintaining the health of our little grey cells.
