If you want to feel better mentally, eat these foods regularly.
fermented foods. These include kefir, kimchi, sauerkraut, miso, tempeh, live yogurt, kombucha, fermented pickles. They help increase the diversity of beneficial microbes in the gut. Animal studies show that microbes in the gut can affect both anxiety and brain structure.
Tea, coffee, dark chocolate. They are rich in polyphenols that increase the flexibility of blood vessels and allow blood to flow freely. These substances are converted in the intestines to phenolic acids, which protect brain cells. Tea has been scientifically proven to help reduce anxiety, improve memory and focus, caffeine increases the amount of an enzyme that protects against senile dementia, dark chocolate improves blood flow to the brain, working memory, visual functions.
leafy greens. These are spinach, cabbage, chard, watercress, arugula. They contain many substances useful for the brain and nervous system. Among them are folic acid, magnesium, beta-carotene, vitamin K. When you take these substances, you improve your memory, reduce the risk of dementia and slow down aging.
Raw unsalted hazelnuts. Among them – almonds, Brazil nuts, walnuts, pistachios, hazelnuts. They are considered excellent sources of polyphenols. After digesting in the intestines, these nuts produce phenolic acids that protect the brain by reducing inflammation and oxidation. In addition, these nuts improve the interaction of brain cells, promote the formation of new cells, contain vitamin E, which is associated with improved memory in old age.
strawberry. They increase the production of a substance that promotes the survival of brain cells, improves attention, short-term memory.
Beans, whole grains. These foods are high in fiber. After the breakdown of fiber in the intestines, one of the by-products is a group of compounds – short-chain fatty acids.
Algae and seafood. They contain a number of nutrients that support the antioxidant capacity of the brain.
oily fish. Many omega-3s are found in mackerel, salmon, anchovies, herring, trout, and sardines. Omega-3 fats are indispensable for a healthy structure and proper functioning of the brain. Scientific evidence shows that omega-3s may benefit people with depression and mild cognitive impairment.
News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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