9 Foods that Affect Your Mental Health

The brain works 24/7 to control thoughts, movements, breathing, heartbeat and senses; as a result, it requires constant supply of fuel, which come from the food you eat on a daily basis. However, your brain can only function well if you eat the right kind of food. This post will explore the foods that are likely to affect your brain negatively and positively.

Foods Likely to Affect Your Brain Positively

Blueberries
Blueberries contain compounds that protect the brain against oxidative stress and reduce the risk of developing dementia and Alzheimer’s disease. These compounds also improve the function of the part of the brain that controls learning and motor skills.

Nuts
Nuts contain vitamin E. High levels of vitamin E reduce the rate of cognitive decline in adults. Suitable nuts include cashews, almonds, filberts, flax seeds, sesame, sunflower seeds, and walnuts.

Salmon
Salmon fish contains omega-3 fatty acids, which have been shown to reduce the symptoms of depression, schizophrenia, anxiety, and other mental disorders. This is possible because omega-3s stimulate the production of brain chemicals such as dopamine and serotonin.

Whole Grains
Whole grains are the prime source of energy. They provide a steady source of fuel to the brain, enabling it to perform its functions effectively. Healthy whole grains include oats, barley, beans, soy, wheat and bulgur.

Leafy Vegetables
Leafy vegetables contain high amounts of folic acid and vitamin B. A deficiency in these nutrients can lead to depression, fatigue and insomnia. Best examples of leafy vegetables include romaine, turnip, broccoli, mustard greens and spinach.

Foods Likely to Affect Your Brain Negatively

Tuna
Many people love tuna because of its taste. However, tuna contains high amounts of mercury, which can take a toll on the brain function. A research conducted by the University of South Florida found that high levels of mercury in the blood contribute to a five percent cognitive decline.

White Rice
White rice has a high glycemic index that increases the risk of depression. A study conducted in 2015 found out that women who have eaten food high glycemic-index foods were more likely to report new-onset depression than those who ate foods rich in lactose and fiber.

Fruit Juice/Sugary Drinks
Fruit juice contains a lot of sugar. Consistent intake of sugar can reduce cognitive flexibility and memory. This is possible because sugar promotes the growth of clostridiales, a gut bacteria that increases gut inflammation and downstream the brain is affected.

Cheese
Cheese contains a lot of saturated fats that contribute to memory decline and inflammation in the brain. The saturated fats also damage the hypothalamus, the part of the brain which has many important functions including directing the release of hormones from the pituitary gland vital for regulating weight and metabolism.

 

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