B Vitamins

B Vitamins

B vitamins aids in the production of our brain’s happiness chemicals serotonin and dopamine and can be found in green vegetables, beans, bananas, and beetroot.

High amounts of vitamins B6, B12, and folate in the diet have been known to protect against depression and too low amounts to worsen the symptoms.

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Five types of food to increase your psychological well-being

theconversation.com

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Prebiotics And Probiotics

Our gut’s flora influences our mood, behavior and brain health. Chemical messengers produced in our stomach influence our emotions, appetite and our reactions to stressful situations.

Prebiotics and probiotics found in yogurt, cheese and fermented foods work on the same pathways in the brain as antidepressant medications and studies have found they might have similar effects

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Antioxidants

Our cells generate energy through oxidation, but oxidation also reduces the dopamine and serotonin in the brain and creates oxidative stress.

Antioxidants found in brightly colored foods like fruits and vegetables act as a defense against oxidative stress and inflammation in the brain and body. Antioxidants also repair oxidative damage and scavenge free radicals that cause cell damage in the brain. 

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Omega 3

Omega 3 are polyunsaturated fatty acids that are involved in the process of converting food into energy. They are important for the health of the brain and the communication of its feel-good chemicals dopamine, serotonin and norepinephrine.

Omega 3 are essential nutrients that are not readily produced by the body, so we must include foods high on it in our diet. 

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Complex Carbohydrates

Complex carbohydrates are found in fiber and starch and are beneficial for brain health as they release glucose slowly into our system, helping stabilize our mood. Simple carbohydrates are found in sugary foods, cause fluctuations of feelings of happiness and produce a negative effect on our psychological well-being.

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Improve your diet and start moving
  • Wholefoods such as leafy green vegetables, legumes, whole grains, lean red meat, and seafood, provide nutrients that are important for optimal brain function. 
  • Many types of fitness activities are potentially beneficial – from swimming to jogging to lifting weights or playing sports. Even just getting the body moving by taking a walk or doing active housework is a positive step.

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Five lifestyle changes to enhance your mood and mental health

theconversation.com

Eat often enough

According to research, eating regular meals and snacks at the same time every day helps keep your blood sugar levels steady. 

If you feel like your blood sugar might be dipping frequently, talk to your doctor. This could be a sign of hypoglycemia - a health condition that causes people to need to eat frequently.

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Mood Food: Can What You Eat Affect Your Happiness?

healthline.com

11+4 Foods that are good for your brain 🧠

• Fatty Fish Salmon (Omega3 fatty acids) 🐟

• Olive Oil⚗️

• Avocado's 🥑

• Dark Leafy Greans🥬

• Cinnamon🍜

• Turmeric🍠

• Coffee☕

• Blueberries🍇

• Broccoli🥦

• Pumpkin seeds

• Dark chocolate🍫

• Nuts🥜

• Oranges🍊

• Eggs 🥚

• Green tea 🍵

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11 Best Foods to Boost Your Brain and Memory

healthline.com