The foods you eat play a key role in your mental health, in a scenario where ultra-processed foods are your biggest enemy. But there are eight nutritious foods that can clear your mind.
The nature of food processing implies the loss of nutrients healthy for your brain, such as vitamins, minerals, antioxidants and essential fats or fiber.
Studies have shown for years, according to Science Focus, that there is a strong connection between the consumption of these nutrients and a happier and healthier brain, with the high consumption of ultra-processed foods implying low levels of consumption of essential vitamins for your physical and mental well-being.
One study French that evaluated more than 26 thousand people, followed over five years, revealed that there is a significant association between these foods — especially drinks, sauces and added fats — and the risk of depression.
In Spain, another study with a sample of 14,000 licensees revealed that individuals who ate the most ultra-processed foods had the highest risk of developing depression.
In this way, the ScienceFocus sharing eight foods you should eat for a healthier brain… and happier.
1. Fermented foods
A diverse gut flora is very positive for human health, with the tiny microbes that live in our gut even influencing the structure of our brains. Fermented pickles, blue cheese, yogurt, sauerkraut, kombucha, kimchi, kefir, miso, and tempeh help diversify our gut’s beneficial microbes.
2. Tea, coffee and dark chocolate
Rich in polyphenols, substances that reduce anxiety and improve memory and attention. While caffeine protects us against dementia, dark chocolate increases blood circulation in the brain and improves memory and vision functions.
3. Vegetables
Abundant in nutrients important for brain function, such as vitamin k, magnesium, beta-carotene or folate, foods such as white beetroot, kale, cabbage, spinach, watercress and arugula they help to slow down the aging of the brain and memory, in addition to reducing the risk of dementia.
4. Nuts (without salt)
A great source of vitamin E — which improves memory function in old age — walnuts, when digested, produce acids that protect our brain by reducing inflammation and oxidation. Almonds, Brazil nuts, hazelnuts, pistachios and walnuts are foods to consider that improve brain cell communication and promote the formation of new cells.
5. Berries
The berries increase the production of compounds that support brain cell survival, improving attention and the short-term memory.
6. Beans and whole grains
Rich in fiber, beans and grains protect the brain from inflammation it’s from stress oxidative.
7. Shellfish and seaweed
Supporting the brain’s antioxidant capacity, seafood and seaweed nutrients have iodine, which is important in babies brain development in pregnancy.
8. Fatty fish
Omega-3 fat, found in salmon, mackerel, sardines, anchovies, trout and herring, helps fight depression It is cognitive difficulties.
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