Explore The 18 Best Brain Foods To Boost Your Mental Health!

Welcome, readers! Are you feeling foggy-headed? Struggling to concentrate? You're not alone. In today's fast-paced world, our brains are constantly bombarded with information. This mental marathon can leave us feeling drained and forgetful. But what if the key to unlocking peak mental performance was right on your plate?

You must have heard your mother or family members advise you to eat almonds every day to become smarter, and it’s believed to be the best brain food is what we have been hearing since childhood. While food habits and food choices are influenced by culture, religion, and society today, food does not just play the role of 

securing your physical health but also taking care of your mental health. 

Recent research suggests a powerful connection between the foods we eat and our cognitive health. Just like a high-performance engine needs the right fuel, our brains rely on specific nutrients to function optimally.  This exciting exploration dives into 7 of the best brain foods  nature's superchargers designed to enhance memory, sharpen focus, and boost overall mental well-being. Keep reading to discover more! 

Table Of Contents

1. What Are The 7 Brain Foods To Boost Your Mental Health?

2. How Can I Make My Brain Strong? 

3. What Can I Drink To Improve My Memory?

4. What Foods Are Good For Mental Health?

5. The Final Say

6. FAQs

7. References

What Are The 7 Brain Foods To Boost Your Mental Health?

Eating certain foods that can help you keep your brain in peak working condition include:

1. Green Leafy Vegetables

Green leafy vegetables like broccoli, spinach and kale are rich in vitamin E and folate. Vitamin E is beneficial for protecting cell membranes against any free radicals that may eventually be harmful to the brain. 

Free radicals are unsafe molecules that tend to attack cells that are present within our body. Some causes of free radicals that exist in your body include environmental pollution, radiation, stress and highly processed foods. Dark green vegetables also contain folate and help with normal brain development.

2. Pumpkin Seeds

Iron deficiency in the brain is often associated with brain fog and impaired brain function. Pumpkin seeds are rich in magnesium, zinc, iron, copper and antioxidants. Magnesium is essential for memory and learning, and zinc is a crucial element for nerve signalling. 

Its absence may lead to Alzheimer's, Parkinson's, and depression. Your brain uses copper to control nerve signals, and its imbalance in the brain may increase the risk of neurodegenerative disorders. 

Also Read: Top 8 Science-Backed Benefits Of Pumpkin Seeds For Weight Loss

3. Nuts

Walnuts are high in omega-3 acid. It can be a vegetarian alternative to fatty fish because omega-rich foods help in improving memory. Omega-3 fatty acids are believed to result in lower blood pressure and much cleaner arteries. That's good for both the heart and brain. On the other hand, almonds and peanuts help promote proper blood circulation to the brain, reduce oxidation, and promote sleep.

Also Read: Importance Of Nuts And Oilseeds

4. Tomatoes

Tomatoes contain huge amounts of antioxidants known as lycopene. They regulate genes that influence inflammation and cell growth within the brain. Tomatoes are a particularly good source of two lycopene and beta-carotene that are known as all-star antioxidants which are essential to protect your brain cells and prevent damage to them. Tomatoes are said to be one of the most economical ways to increase your brainpower. 

5. Avocados

Avocados are an important source of lutein, a carotenoid that accumulates in your eyes as well as your brain and tends to influence brain function positively. Blood lutein levels and lutein consumption have been associated with better mental function in general.

6. Beans

Beans are rich in fibre, vitamin B and omega fatty acids. Fibre keeps you full for a longer duration and gradually releases sugar that helps in concentrating and enhances your memory so you can keep a stable work flow throughout the day. 

Vitamin B helps convert a chemical compound known as homocysteine into other important brain chemicals like acetylcholine, which plays a key role in creating new memories. Beans are also rich in omega fatty acids that are essential for brain development and sustenance.

7. Quinoa

Quinoa is high in iron, vitamin B and some complex carbs. Your brain uses up 20 percent of consumed carbohydrates, which seems to be a lot for adding just 2 percent of your body mass. 

Complex carbs are known as brain food. It tends to provide a steady supply of energy needed for the brain to function normally. Iron helps blood oxygenate the body and is important for attention and concentration. Vitamin B helps to create brain chemicals that are important for creating memories.

Also Read: Quinoa Health Benefits And Recipes

What Can I Drink To Improve My Memory?

Here are some of the best juices and drinks which are made from the best brain foods to sharpen and enhance brain health:  

1. Beetroot Juice

Beets and beet products are rich in nitrates, which your body converts into a molecule known as nitric oxide. Nitric oxide plays many primary roles in your health and well-being, including proper nerve cell communication, blood flow, and brain function. Consuming nitrate-rich beetroot juice results in better brain function and improvements if you are facing any health issues. Beet juice improves blood flow to the brain and helps you focus more.

2. Green Tea

It has high levels of antioxidants and polyphenols that minimise the risk of Parkinson’s and Alzheimer’s diseases. The amino acid L-theanine in the beverage has been linked to increased neurotransmitter activity, which can help to reduce anxiety.

Also Read: 10 Benefits Of Green Tea For Health With Its Advantages For Weight Loss

3. Coffee

Coffee is rich in antioxidants and caffeine that are known to support brain health. Caffeine is known to create alertness when you might be feeling sleepy, tired or laid back. It is because caffeine blocks adenosine, a chemical messenger that makes you feel sleepy or laid back. 

It also helps boost feel-good hormones known as dopamine, which can uplift your moods. Drinking coffee over a long period is also linked to a reduced risk of certain neurological diseases, such as Parkinson’s and Alzheimer's.

4. Turmeric Milk

Turmeric is high in anti-inflammatory compounds and rich in antioxidants that help you to improve memory, especially beneficial for people suffering from Alzheimer's. Turmeric also helps people with depression when taken alongside your regular medications. Curcumin, the active ingredient in turmeric, boosts serotonin and dopamine, both of which improve your mood. Curcumin tends to improve symptoms of depression and anxiety. On the other hand, curcumin boosts a growth hormone that helps brain cells grow. This can help delay age-related mental decline.

5. Soy Milk

Soybean is known as a golden bean. It contains vegetable protein, dietary fibre, vitamins, minerals, etc. Soy milk is rich in a particular group of antioxidants called polyphenols that result in a reduced risk of dementia and improved cognitive abilities in regular ageing processes. Consumption of soybeans in the diet in one way or another may not only improve memory but also reverse memory deficits, owing to its various activities.

6. Freshly Pressed Orange Juice

Oranges are rich in vitamin C, which is a powerful antioxidant that helps reduce the free radicals that can severely harm the brain cells. They keep your brain healthy as you age. It may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease. Try to have freshly pressed orange juice without mixing it with artificial sugar components such as sugar or sugar syrup. If you feel the need to tone down the sour taste of oranges, if there is any, you can add honey or stevia to make your orange juice sweeter.

What Foods Are Good For Mental Health?

After knowing about some of the best brain foods, here are some additional foods that are often deemed as best foods for brain sharpness: 

Dietitian’s Recommendation 

As a dietitian, I highly recommend incorporating a variety of nutrient-rich foods into your diet to support optimal brain health. By prioritising these brain foods and maintaining a balanced diet, you can nourish your mind and support cognitive function throughout your life. 

Nuts, seeds, and whole grains provide essential nutrients like omega-3 fatty acids, vitamin E, and fibre, which are vital for cognitive function. Include foods rich in choline, such as eggs, and incorporate spices like turmeric for their anti-inflammatory properties. Focus on consuming fatty fish like salmon, leafy greens such as kale and spinach, and antioxidant-rich berries like blueberries.  Don't forget about the benefits of dark chocolate and avocados for their brain-boosting compounds. 

                                                                                   Dt. Akshata Gandevikar

The Final Say

The brain is a very important organ in your body. It's the control centre of your body and allows you to perform your day-to-day basic activities like moving, thinking, feeling emotions, breathing, eating and more. Which is why the brain has become a great deal. It becomes necessary and obvious to provide it with enough nutrients and additional foods acting as fuel to help it function properly for you to stay healthy. 

What we eat plays a big role in the structure and health of our brains. The newly discovered effects of food on the brain are making the general public very curious, as they might challenge the beliefs of the people into contradicting their beliefs.  

The fact that feeding is a human routine emphasises the power of what your choice in eating is, and modulates mental health not only at the individual level but also at the collective, population-wide level.

FAQs

1. How can I make my brain strong?

Consume food like broccoli, tomatoes, avocados, nuts and seeds like walnuts, almonds, peanuts etc, along with meditation or yoga.

2. What can I drink to improve my memory?

• Green tea

• Berry juices

• Beetroot juice

• Coffee

• Lemon Water

  
  

3. What foods are good for mental health?

• Whole grains- oats, beans, soy

• Avocados

• Yogurt

• Nuts- almonds, walnuts

• Dark Chocolate

• Berries- strawberry, raspberry, blueberry

  
  

4. What is the best brain food for students?

• Berries

• Citrus fruits

• Nuts like almond and walnut

• Berries like strawberries, blueberries

• Beetroot

  
  

5. What is the best food for brain-stroke recovery?

• Flax seeds

• Eggs

• Greek Yoghurt

• Green Tea

• Legumes

• Pomegranate

References

• https://www.who.int/health-topics/mental-health#tab=tab_1

• https://www.icanotes.com/2018/04/04/10-foods-that-boost-mental-health/ 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.