As a child, we’ve been taught that eating healthily contributes largely to how good we look and feel. Unfortunately, the same emphasis is not placed on how good nutrition heavily affects our mental health significantly as well. An inadequate and unhealthy diet can result in impaired decision-making, fatigue, and even slow reaction time. In fact, poor diets can potentially aggravate, which leads to depression and stress.
A healthy and well-balanced diet, on the other hand, helps us feel more alert and think more clearly, improving overall attention span and concentration. We’ve compiled a list of foods that you should consume to feed your brain and of course, boost your mental health and well-being.
1. Fish Oil
It comes as no surprise to see fish oil on this list. Fish oil has a long withstanding position as one of the superfoods in the market – and it’s no wonder why. The Omega-3 fatty acids found in fish oil contain both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EHA) essential in preventing and managing heart diseases. Moreover, they also improve short and long-term memory, which contributes to optimum brain health. A diet rich in Omega-3 fatty acids also reduces anxiety levels and boosts optimistic feelings of mental health.
Fishes high in Omega-3 include salmon, sardine, herring and cod. If you’re not particularly a fan of seafood, you can turn to fish oil supplements.
If you’re sourcing for the perfect healthy snack for your antioxidant fix, berries will do just the trick. Regardless of the type, berries carry antioxidants that can aid in cell repairments and combat inflammation caused by free radical damage.
Unfortunately, free radicals are highly prevalent, especially if you’re living in a metropolitan area. They can be found in things such as cigarette smoke and pollutants. By fighting inflammation, antioxidants can help improve symptoms that are often associated with depression and anxiety. On top of that, berries also contain polyphenols which are proven to enhance memory, and both attention and concentration span.
3. Leafy Green Vegetables
Having a significant placement in the food pyramid, leafy green vegetables are highly encouraged in each and every meal. According to a study published, those who consume leafy greens like kale and spinach on a daily basis have a much slower rate of cognitive decline than those who frequently avoid the leafy greens on their plates.
4. Whole Grains
Carbs are indeed delightful and should take the front seat in your daily diet. Studies have found that whole grains contain a high amount of tryptophan, an amino acid that produces the hormone responsible for making you feel good, serotonin. Serotonin also helps you maintain a regular sleep cycle, calming your mind and boosting your mood. Examples of whole grains include brown rice, barley, oatmeal and whole-wheat bread.
As one of the top food choices for both a healthy and happy brain, beans are filled with antioxidants and fibre to hamper age-related cognitive decline and brain diseases. Beans also contain the vitamin, thiamine, which is required for the production of acetylcholine, the neurotransmitter crucial for memory.
For any problems regarding your mental health, you may visit our proficient virtual doctors in Singapore via our MyCLNQ app that amplifies your telehealth experience, giving you the opportunity to arrange for a consultation to see a doctor online, book a private ambulance service and much more.