We often think of food only in terms of our waistlines, but did you know that eating well has a profound impact on our brain and mental health?
What we eat can influence the state of our gut microbiome. Many of the brain chemicals, like serotonin, for example, are made and stored in the gut; only 5 per cent of the body’s serotonin is made in the brain. Serotonin is an important neurotransmitter and hormone that carries messages between nerve cells in the brain and the body. It plays a pivotal role in regulating mood, sleep, digestion, and wound healing, and helps regulate stress and improves memory.
Given the profound effect food has on the mind and body, have you ever wondered what types of food you should include in your diet to improve your health and make a difference in how you feel? If you would like a few clues, here are some superfoods that are essential for the brain.
Leafy Greens
Considered the foundation of brain health, leafy greens like kale, spinach, lettuce, arugula, collards, and beet greens are a great source of fiber and folate. They also contain vitamin K, lutein, and beta-carotene, which protect brain cells from free radicals and reduce inflammation. If you do not like salads, you can add these leafy greens to soups, stir fries, or smoothies, or turn them into pesto dipping sauce.
Seafood
The human brain is made up of 60 per cent fat, and Omega-3 fatty acids make up a big part of that fat. Eating fatty fish, like salmon, along with sardines, trout, oysters, and cod, gives your brain a mental boost because of the Omega-3 fatty acids in them. Omega-3 fatty acids are known to improve cognitive function; they support brain cells and help them function efficiently. They also reduce inflammation and oxidative stress, which happens when free radicals build up in the body, which can potentially damage the brain’s cells. Consuming fatty fish is also linked to improved memory and reduced cognitive decline in older adults.
Nuts, beans, and seeds
Including a healthy mix of nuts in your diet has a profound effect on the brain’s function. That’s because nuts are rich in omega-3 fatty acids, which help in fighting inflammation in the body. Nuts are also an important source of antioxidants; they contain polyphenols and vitamin E, which is good for the brain’s function. Nuts, beans, and seeds, including cashews, almonds, walnuts, and pumpkin seeds, make a great snack, but they can also be added to stir-fry dishes and salads. Beans are an important source of fiber and a rich source of magnesium. Beans, legumes, and lentils can be added to salads or stews or enjoyed as a separate meal.
Eggs
An excellent source of protein, eggs are an important nutrient that supports memory and communication. They contain choline, which the body uses to produce acetylcholine, an essential neurotransmitter that’s important for memory, mood, and controlling muscles. Beyond choline, eggs also contain vitamin B12 and vitamin D, all of which are vital for brain function. Eggs contain tryptophan, which helps the body produce serotonin, a chemical that boosts mood.
Fermented Foods
Fermented foods like yogurt, sauerkraut, kefir, a fermented milk beverage, and kimchi, a traditional Korean dish of fermented cabbage and radish, are all great for the body’s microbiome in the gut. Not only do they lower inflammation in the body, but they also diversify the gut microbiome. A healthy microbiome improves cognitive performance, enhances mood, and reduces anxiety; they also have neuroprotective benefits by slowing cognitive decline.
Dark Chocolate
Dark chocolate contains a rich source of antioxidants, flavonoids, and caffeine. These, collectively, improve blood flow to the brain and boost brain functions like memory and focus. A study conducted by the National Library of Medicine revealed that people who ate dark chocolate on a regular basis have a 70 per cent reduced risk of depression.
Undoubtedly food shapes our mental well-being, but it is not a substitute for medication and therapy. By adding these brain-friendly foods to your meals, you can nourish your mind, lift your mood, and support emotional balance.
David Messiha | Staff Writer
