Usually, diet plans focus mostly on the goal of weight loss. But it’s important to note that a good diet plan should focus on improving mental health as well. There are certain foods that help boost your brain function. We have compiled a list of such foods which will not only help you reduce weight but also improve mental well-being.
1. Salmon
Seafood is a healthy choice to incorporate into your diet but specifically, salmon must be on top of the list for improving mental health. Salmon is a fatty fish that contains high amounts of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce mental disorders such as schizophrenia, anxiety, depression etc. Salmon also helps boost learning ability as well. Other types of fish with high omega-3 content are tuna, herring and mackerel.
2. Poultry
Chicken and turkey are delicious lean meats rich in protein. Chicken helps the body produce serotonin which makes the brain manage different moods, fight off depression and sharpens memory. Not only is this helpful in boosting intelligence but you also lose weight consuming this.
3. Whole Grains
Whole grains are also called superfoods because they do so much more for the mind and body. Many foods fall under this category, like soy, oats, beans, barley and wild rice. These help in regulating blood sugar and utilize carbohydrates for energy. Whole grains also contain complex carbohydrates which help the body produce glucose that provides energy too.
4. Coffee
If you have a habit of drinking coffee in the morning, then you will be glad to hear that it is good for you. Coffee helps the brain wake up. Coffee contains caffeine and antioxidants which boost the brain and gear it in the learning and decision-making mode. There are many mental health supplements on the market which contain caffeine too as it keeps the mind alert and promotes “happy” neurotransmitters such as serotonin.
5. Chocolate
Dark chocolate and cocoa have been proved to be packed with mind-boosting components such as caffeine and flavonoids. Flavonoids are antioxidants from plants. The flavonoid in chocolate goes to effects the part of the brain responsible for learning and memory. So consuming chocolate is among the top foods to boost mental health. Don’t just consume sugar-coated chocolates and sweets. Opt for dark chocolate if you wish to snack during odd hours.
6. Eat a Nutritious Breakfast
It has been observed that people who ate a healthy breakfast regularly were high functioning individuals. The brain needs fuel and breakfast is the richest source of fuel to the brain. Fulfilling breakfast alerts the brain and reduces symptoms like depression and anxiety. So don’t just skip breakfast.
7. Leafy Green Vegetables
Leafy green vegetables such as spinach, lettuce contain vitamin B which lowers the depression level of the mind. Folate deficiency in the body may affect serotonin and dopamine levels which make the mind feel happy and relaxed. Low folate levels lead to depression, so leafy green vegetables provide folate and help the brain feel refreshed.
