3 Foods That Boost Your Mental Health

The foods we eat not only have impacts on our body, but on our brains as well. Give yourself a cognitive boost with a few simple dietary changes!

Omega 3

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Omega 3 is a crucial brain food as it serves to prevent inflammation. This in turn, boosts the communication between neurons in our brains, which enables the latter to function effectively. 

Serotonin is a powerful neurotransmitter that regulates your systems cognitive functions such as mood and excessive worry. As such, low brain serotonin has been associated with the likes of Depression and Anxiety. Omega 3 fatty acids enable your serotonin to work better, by boosting its release from serotonin neurons and improving serotonin reception. 

This ‘serotonin pathway’ is important for a significant number of your core processes including sleep, appetite, brain development and mood. 

Which Foods?

  • Walnuts
  • Salmon
  • Chia Seeds
  • Soybeans (roasted) 
  • Flaxseed

Lean Protein and Complex Carbs

Tryptophan is an important amino acid in protein that is significant for serotonin production. It is essential for serotonin synthesisation in the brain; without it, serotonin levels are unlikely to increase. 

Lean protein sources such as turkey, eggs and beans are prime sources of Tryptophan but to boost its effect, consume complex carbohydrates as they enhance Tryptophan’s ability to pass through the blood-brain barrier. High fiber foods such as wholewheat are perfect for this! 

This combination has positive impacts on serotonin levels, which are associated with a number of important cognitive functions.
What Foods?
Lean Proteins: 
  • Chickpea
  • Turkey
  • Beans
  • Eggs 
Complex Carbohydrates: 
  • Sweet Potato
  • Wholewheat
  • Carrots
  • Peas

Leafy Greens

Take a leaf out of Popeye’s book. 

Greens such as broccoli, spinach and lentils are important for boosting your folate levels, as well as providing you with other crucial B vitamins. Folate is an important vitamin that helps to make and repair DNA. 

Stock up on those leafy greens as part of a balanced diet!

What Foods?
  • Spinach 
  • Broccoli 
  • Lentils

Are there any foods that you would recommend? Let us know in the comments below!

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