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While most of the time we see food as important to fuel our bodies, food can also do wonders for fueling our mental health. Research has found that dietary changes including superfoods can improve brain function and reduce symptoms of depression, anxiety, and other mental health disorders.
Oily fish is the first superfood that can aid our mental health. Fish like salmon, mackerel, and trout contain high levels of the Omega-3 fatty acid DHA. DHA-rich fish proved to aid in both short-term memory and long-term memory in a study done by Massey University in New Zealand. It was also found that DHA is a key nutrient that could prevent the development of Alzheimer’s Disease. High levels of DHA are also found in certain shellfish, such as mussels.
Tomatoes, rich in the antioxidant lycopene, have also been found to help maintain
optimal brain health for longer. They allow our body to counteract the impact of damage caused by free radicals, which can cause damage to the brain over time that may lead to an age-related decline in mental capabilities.
Another food rich in antioxidants, and in compounds called polyphenolics, is blueberries. These components delay the onset of mental diseases such as dementia and improve short-term memory and concentration. Toxins that accumulate in the brain causing inhibited functions can be cleared away by these antioxidants. Strawberries also contain polyphenolics which can cleanse the brain and aid function and memory. In a study published in the Annals of Neurology, it was actually found that women who ate lots of strawberries experienced a 2.5-year delay in the onset of memory issues and the development of age-related conditions.
Though not typically considered a superfood, sage has actually been found to improve interconnectivity throughout different regions of the brain. This improves comprehension, concentration, and problem solving. It also has anti-inflammatory properties and contains a high amount of Vitamin K. Broccoli is also high in Vitamin K, a vitamin found to reduce the chance of developing dementia due to age.
Pumpkin seeds are a delicious snack that can boost your memory, problem solving abilities, and mental speed thanks to their high concentration in zinc. Niacin can also be found in pumpkin seeds, a compound that lowers cholesterol levels and enhances GABA activity in the brain. Enhanced GABA activity can result in decreased anxiety. Pumpkin seeds also contain protein, antioxidants, and essential minerals. Like pumpkin seeds, whole grains also improve brain activity. They contain choline, a nutrient that enhances the production of the neurotransmitter acetylcholine, benefitting memory.
