One of the biggest components of a healthy life is the food we eat. Some food items like milk, meat, fish, eggs, spinach, broccoli etc. have multiple vitamins, nutrients and anti-oxidants included in it. Some foods like nuts, seafoods, avocados etc. are even considered super foods.
When it comes to boosting mental health, foods that are rich in magnesium, omega-3, B vitamins etc. are good choices. If we put these requirements in our food options, we can see that Salmon, Walnuts are rich in omega 3 while Avocados, Pumpkin seeds etc. are rich in magnesium.
Now, depending on our requirements, we need to fix our diet so that we get the right mix of things that our body wants. Here, in this article, we are presenting 12 foods that are rich in Vitamins that our brain needs.
These seeds are rich in Omega-3 fatty acids which boosts mental health. To get the maximum benefits out of these seeds, try to grind them as their powder form is easier for your digestive system to break down. Along with Omega-3, they are also rich in Magnesium which is another thing our brain needs. Other foods rich in Omega-3 are: Walnuts, Chia Seeds, Soybeans etc.
2. Dark Chocolate:
When we talk about mental health, one of the main things that come across our mind is the cognitive decline of our brain and how we can stop it or delay it. Dark Chocolate contains more flavonoids which help in a number of brain functions including cognitive decline. The secret here is the cocoa content. The more your chocolate has cocoa the better, no point having more milk in your chocolate.
Anti-oxidants play a major role in improving mental health. Several mental disorders like depression can be fixed with anti-oxidants. All types of berries has anti-oxidant properties along with several other useful things. Strawberries, blueberries, blackberries etc. all have such benefits and are easily available in most parts of the world.
4. Fruit Salad and Sprouts:
Those who spend long hours on office chairs often get into the habit of eating chips and other junk food. We do understand the need of munching something healthy while you work. For your psychological safety in the work place, one should eat a variety of whole foods like sprouted green Moong Dal, Almonds and other Nuts, seeds etc. The secret here is to stay hydrated, so make sure to keep drinking water along with eating healthy food.
Certain fish like Salmon, Tuna, Sardines etc. are rich in Omega-3 fatty acids which boosts brain functions by increasing blood flow in the brain. Just like the vegetable counter parts, these fish which contains Omega-3 are equally good for the brain.
This is one of the easiest to grow food on our list. Certain foods on this list can be healthier and might help your brain more than others; however their availability can be questionable in certain parts of the world. However, Tomatoes can be easily purchased from super markets and farmer’s markets. They can even be grown in terrace garden in pots. The red color of tomato comes from a nutrient named Lycopene which helps in fighting cell damage. This is one of the main reason why eating tomatoes is good for mental health.
If you want a healthy stomach, peaceful digestion process and an overall good breakdown of your food then eating yogurt is very important. This not only keeps your stress levels down, but it contains magnesium which helps to drive more oxygen to your brain, keeping it healthy and active.
8. Green Leafy Vegetables:
There are an endless reason why one should eat vegetables like broccoli, spinach, kale etc. They help to fight against brain decline along with providing other health benefits. Vitamin K is an important vitamin for brain health. Anti-oxidants and vitamin C is also good for mental health.
Coffee helps in keeping you awake and alert. While it is surely not recommended to take coffee when you are about to go to sleep, but for keeping you fresh during your work time, coffee is a helpful drink in work place. Caffeine along with the anti-oxidants it have helps in boosting mood and keeping good focus on our work.
This is another such food which contains a number of nutrients and vitamins. It helps in improving memory and brain functions. The B vitamin content in eggs helps in fighting depression and keeping a healthy mind.
Ultimately, it is the balance we need and thus we should eat a variety of foods to make sure that we get everything included in our diet.