Our diet not only influences our physical health, but also our mental health. Knowing the beneficial foods for our brain is essential to contribute to our overall well-being.
Some foods have the power to overcome bad times, sadness, and lift your spirits. In a depressive episode, the person may feel drained of energy, in an impaired mood, without interest and unwillingness to do their common routine tasks, as well as suffer from physical symptoms such as headaches and stomachaches.
Our brain produces substances called neurotransmitters that control many functions. One of these neurotransmitters is the serotonin , able to make sense of pleasure and comfort to the brain, regulate our mood, enhance libido and give a sense of satiety.
The brain needs various nutrients to make neurotransmitters. Some such as omega-3, iron and zinc , for example, have a beneficial effect on processes related to mood because they help produce more serotonin, if you want to learn more about omega-3 we have a very complete article for it, not miss it.
However, it must be remembered that severe depression is a serious illness, diet is used to complement the action of therapy and specialized drugs, not to replace them.
Index
Avocado
The avocado is rich in vitamin B3 (niacinamide), which has a specific action on the nervous system and contributes to the maintenance of hormones that regulate chemical substances in the brain. This vitamin, along with folic acid, acts on neurotransmitters that facilitate health promotion. You should consume them in moderation due to their high caloric content: a small portion of 100 grams. contains 160 calories.
Avocado is full of antioxidants and helps fight diseases like diabetes and high blood pressure. It is an excellent source of high-quality monounsaturated fat, which helps the blood circulate better. Good circulation is a primary requirement for proper brain function , in addition, avocado is considered a “safe food”.
Recommendation: 1/2 avocado, three times a week.
Chestnuts
Chestnuts are dried fruits (such as walnuts, almonds, and hazelnuts) that contain protein, contain high concentrations of fiber, and carry beneficial fats. Its complex carbohydrates will give you an immediate energy boost , while the fat and protein will keep you going longer.
Walnuts also contain a large amount of vitamin E which is essential for cognitive function.
Oilseeds
The seeds contain a high amount of protein, fat and vitamin E. They are very beneficial for health because they also have antioxidants that fight stress , as well as important minerals for the brain. Sesame seeds, in particular, are great for your health.
The walnuts, chestnuts, macadamia nuts , almonds and hazelnuts are sources of tryptophan and also have vitamin B1 improves concentration. They contain enough selenium (especially Brazil nuts). The lack of selenium in the body is associated with cases of depression, irritability and anxiety. Walnuts contain inositol, essential for proper brain function. Being very caloric, you should consume them in moderate amounts.
Recommendation: 3 to 4 units per day.
Coffee
Coffee in moderation is good for the brain as it helps the cardiovascular system. It also has direct benefits for the brain, such as providing a significant energy boost and making the brain function more efficiently , depending on the work it is doing.
There is also evidence that it provides electrical impulses to a greater number of “sleeping” neurons in your brain. In addition, it strengthens synapses, potentially associated with spatial learning and memory. The key is not to exceed the amount we eat (avoid more than 2 cups a day) and not add too much sugar.
If you want to know more, check out this article on coffee .
Oatmeal
The oatmeal is one of the best foods for cardiovascular health translates into the health of the brain. Additionally, oats contain high fiber values, a reasonable amount of protein (comparable to soy), and even a small amount of omega-3 fatty acids. It is an excellent option to stay more active and less prone to irritability caused by lack of energy.
Integral rice
Brown rice is a complex carbohydrate with a low glycemic index , which is ideal for people who are sensitive to gluten and want to maintain and improve cardiovascular health. The better the circulation, the clearer your brain will work. The most recent studies have indicated that rice may have a direct influence on memory improvement.
Chocolate
Things are looking up for chocolate . It is loaded with antioxidants and has the optimal amount of caffeine. It also has a long history of use for medicinal purposes.
Chocolate increases serotonin, improving mood, promoting a better balance and warding off depression. Dark chocolate, especially, is high in fiber (remember, fiber improves the health of the cardiovascular system). We must avoid milk chocolate due to excess sugar. The higher the cocoa content, the better for our health.
Olive oil
Studies have consistently shown that a fat-free diet is unhealthy. In fact, avoiding fat can add to confusion, cause mood swings, and insomnia. A diet with the right amount of healthy fats is essential for clear thinking, a good memory, and a balanced state of mind.
The secret is knowing how to choose healthy fats, such as those found in extra virgin olive oil . Avoid processed fats like those found in cakes, chips, fried foods, and processed foods.
Garlic
The garlic is one of the most potent weapons in our Mediterranean nutritional arsenal . Not only is it great for lowering bad cholesterol and strengthening the cardiovascular system, it is also a source of antioxidants and can even fight bacteria more effectively than conventional antibiotics.
Eggs
Eggs contain proteins and fats that provide energy for the brain for hours. Selenium, mainly present in organic eggs, is a powerful ally for your mood . The egg has gotten a very bad reputation, but you really don’t have to fear rising cholesterol, which is usually caused by frying, not by the egg itself.
This food contains tryptophan protein , they are also rich in B vitamins (thiamine and niacin), which help to modulate mood and promote the production of acetylcholine , a neurotransmitter whose deficit can cause apathy, tension and memory problems . In addition, eggs contain carbohydrates that, according to various research, can improve mood in people who are depressed and suffer from apathy during PMS ( Learn more about this superfood !)
Recommendation: Up to 5 eggs per week, avoiding fried ones.
Green Tea
The green tea contains several antioxidants like polyphenols and catechins that help reduce stress and decrease free radicals in the brain. Therefore, they protect neurons and reduce the risk of inflammation , despite these benefits, you should not abuse. Green tea in exaggerated doses can promote irritability and anxiety because it contains caffeine.
Recommendation: maximum 3 cups (tea) a day.
Green leaves
Studies show that high intake of folic acid (a B vitamin ) is associated with a lower prevalence of depression. Some of the foods richest in this nutrient are green leafy vegetables (spinach, broccoli, lettuce). Depressed people may have low levels of vitamin B12 and folic acid, a situation that unbalances the metabolism of neurotransmitters associated with mood control.
Recommendation: 3 servings a day.
Fish
This source of proteins (sardines, tuna and salmon) is rich in tryptophan that increases the production of serotonin, mainly responsible for mood and reducing the sensation of pain, reducing appetite, relaxing, generating pleasure as well as well-being and induces and improves dream.
Recommendation: 1 serving a day.
Banana
The banana is an excellent source of tryptophan and carbohydrates , which help release serotonin, which improves mood. This fruit is full of vitamin B6, responsible for helping the metabolism of substances that regulate mood. It also contains potassium, magnesium, and biotin, which help reduce anxiety.
Recommendation: 1 a day of any type
Milk and dairy products
They are sources of calcium, which eliminates mineral tension and depression . The calcium helps reduce and control nervousness and irritability. It is also involved in muscle contraction, heart rate, and the transmission of nerve impulses, as well as the regulation of blood pressure.
Recommendation: 1 to 2 servings a day.
Complex carbohydrates
They help the body absorb tryptophan and stimulate the production of serotonin . A low carbohydrate diet for several days can lead to mood swings and depression.
Some food sources of carbohydrates are bread, wheat, rice, and cereals. It is preferable that you choose the whole or whole versions.
Recommendation moderately throughout the day.
Don’t forget about your belly!
Called by some experts the “second brain,” the gut also interferes with the balance of the nervous system, because neurotransmitters such as serotonin are also produced in that organ.
Therefore, include in the diet foods rich in fiber (such as fruits, vegetables and whole grains), probiotics (foods fortified with lactobacilli and bifidobacteria such as milk and fermented yogurts) and prebiotics (onions, leeks, asparagus, chicory, garlic, banana, tomato and fibers in general), and drinking plenty of fluids a day, is the best thing you can do to maintain its proper functioning, all this helps your intestine achieve proper absorption of nutrients.
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.