10 foods to boost brain and mental health

8 July 2020

In such trying times, where the majority of us are working from home, it can take a toll on our mental health. Be it distractions from family members or working longer hours at home, which may lead to an uneven work-life balance. To promote healthier and stronger mental health, try incorporating this food into your daily diet to help build a stronger immune system and fight against viruses and diseases.

1. Oily fish

Fishes are generally good for your health, but salmon takes the cake as the best type of fish to consume. It contains omega-3 fatty acids, which is known to help prevent mental disorders such as depression and helps boost learning memory as well.

2. Yoghurt

Rich in potassium and magnesium, yoghurt is an excellent source of Lactobacillus, a probiotic found in live-culture yoghurts.  Studies have shown that this probiotic aids in reducing stress, anxiety and depression. Best eaten with a bowl of cereal for breakfast to kick-start the day ahead. Opt for Greek yoghurt instead of flavoured ones, which are higher in sugar content.

Get only the freshest yoghurt from Foodsterr.

3. Olive oil

According to a clinical professor from Columbia University, olive oil does not only promote a healthy heart but also improves brain function and reduces the risk of depression. A study of the Mediterranean diet consisting of high amounts of olive oil by the University College London showed similar results. Opt for extra virgin olive oil (EVOO) as they contain a higher amount of antioxidants that build a stronger immunity system.

Read: 10 best food for a stronger and healthier immune system

4. Berries

Strawberries, raspberries, blackberries and blueberries are the perfect healthy snacks to munch on when you’re feeling peckish. They are rich in antioxidants that helps repair cells, combats inflammation, and are found to improve symptoms associated with anxiety and depression. Blueberries and strawberries contain a compound called Polyphenolics, which have been found to improve focus and increase attention span.

5. Leafy greens

This comes as no surprise! Leafy greens are the go-to food you must include in your diet. If you’re including spinach, lettuce, broccoli and cucumbers in your diet, you’re doing it right! These leafy greens are rich vitamin K and beta carotene. Research has shown that people who consume these vegetables on a daily basis have a stronger memory than those who don’t.

6. Nuts

Similar to salmon, nuts are an excellent source of omega-3 fatty acids that helps prevent depression. For example, cashews help provides oxygen to the brain with a small amount of magnesium. While almonds, has a compound called Phenylalanine, which is known to assist the brain in producing dopamine and other neurotransmitters that boosts your mood – in other words, these are natural chemicals that will make you feel happy!

Go nuts with a variety of options from Amazin’ Graze.

Read: 10 best food for healthy eyes

7. Avocados

These fatty fruits aren’t only meant to make your breakfast toast aesthetically pleasing for your Instagram shot, they are rich in vitamin K and folate, which protects your brain against strokes. The green delight also contains lutein, that studies have shown, promotes strong brain function.

8. Chicken

A good source of protein, chickens have an amino acid called Tryptophan, that helps your body develop protein and certain brain-signalling chemicals. This amino acid, together with a building block of protein, influences your mood by producing the neurotransmitter serotonin (a happiness hormone).

Read: 5 health benefits of coconut oil

9. Tomatoes

Do you know eating tomatoes twice a week helps fight depression? Tomatoes are rich in Lycopene, which has been linked to reducing the risk of prostate cancer and heart attacks. Next time you order your salad, always ask for extra tomatoes!

10. Dark Chocolate

Who said chocolates aren’t good for you? This could possibly be the best news on this list! Dark chocolates contain high levels of flavonoids, which is a type of antioxidant. Studies have shown that they contain brain-protecting nutrients which help to improve one’s mood and cognition.

Browse through a bevvy of healthy snack options at Shopee.

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