The science of nutrition is quite amazing. It’s no secret that what we eat will have an effect on our bodies. We know that regularly eating nutritious foods will:
- Give us more energy
- Build and repair muscles
- Control our blood sugar levels
- Help our body with daily tasks and processes
But have you ever thought about the impact that nutrition has on the brain?
Nutrition and Mental Health
You probably know that it doesn’t feel good to eat a lot of carbs, sugars, fats and starches all the time. Actually, the same can be said for your brain, too.
The more a food is nutritionally sound, the more it can feed your brain key nutrients. These include vitamins, minerals, proteins, electrolytes and more. All of these nutrients have a role in the human body, including brain activity. They affect processes such as:
- Memory
- Energy production
- Blood sugar levels
- Mood
- Concentration and clarity
You wouldn’t want to drive through a fast food line every day because you would feel sluggish and likely bloated. The excess calories can also lead to weight gain. But, you wouldn’t want to do this to your brain either! A habit like this one can influence:
- Impatience
- Depression/anxiety
- Addiction to sugars and carbs
- Hyperactivity
- Poor appetite control (which starts in your brain)
- Trouble focusing
Foods that Boost Brain Health
Regularly eating whole, nutritious foods can do your brain a lot of good. If you struggle with mental health disorders or need help concentrating on work or school, you’ll probably notice a huge difference — just by being more mindful of your diet!
These foods can help you stay happy, healthy and focused:
Berries
Blueberries, strawberries, blackberries, raspberries… all of these berries are rich with antioxidants. In other words, their health properties can reduce inflammation and help your brain not only communicate better, but form new connections. This can help with learning and memory.
Fatty Fish
Fish and other seafood have a lot of omega-3 fatty acids. These are great for your thinking abilities, increasing blood flow in the brain and building the structure of neurons.
Whole Grains
Don’t always associate grains with “bad carbs.” Whole grains like brown rice, barley, oatmeal and bulgur wheat are especially full of nutrients like B and E vitamins.
Greens and Veggies
So many veggies are great for reducing oxidative stress and protecting your brain from declining with age. These include broccoli, cauliflower, bok choy, turnips, cabbage and Brussels sprouts. Leafy greens like spinach and kale are also great for supporting brain health.
Nuts and Seeds
Just like fish, nuts and seeds have a lot of Omega 3 fatty acids. They also have antioxidant properties that improve cognition and boost overall brain health. Some great examples are sunflower seeds, almonds, hazelnuts and peanuts.
Don’t Forget:
- Other fruits like apples, oranges and bananas
- Low-fat dairy in yogurt, cheese and soy milk
- Lean proteins like chicken, turkey, tofu, Greek yogurt, seafood and eggs
Conclusion
There are a bunch of super foods out there that boost your brain function and overall mental health. However, you should also pay attention to how much you eat and how often. These factors can also affect your brain. The bottom line, though, is that your diet should never leave you feeling hungry, weak, unfocused or deprived. Moderation is always key!
