Better Foods for Better Brain Function

Growing evidence in the scientific community supports a significant connection between what we eat and how we feel and function.

This “brain-gut” connection has even prompted what some call a long overdue paradigm shift in the way physicians and mental health practitioners now approach good mental health and function. The bottom line: experts agree that food can dramatically influence mood and mental function.

 Top foods and nutrients that help us achieve better mental “fitness.”….better foods for better brain function!

#1 Fatty fish and nuts – Foods high in omega-3 fatty acids, such as wild, cold water fish (salmon, herring, sardines, and mackerel are great choices) and a variety of nuts like walnuts, brazil nuts, almonds, and cashews have been shown to reduce symptoms of schizophrenia, depression, attention deficit disorder, and other mental ailments. This is likely because of the effect omega-3s have on the production of neurotransmitters (brain chemicals responsible for our moods), including dopamine and serotonin.

#2 Lean protein –Turkey, chicken, beans, and other sources of lean protein like eggs help produce amino acids – critical building blocks for neurotransmitters that help to regulate mood. Among other amino acids, proteins yield tryptophan and serotonin, which help promote a state of restfulness, calm, and reduced irritability.

#3 Bright vegetables and berries – Dark berries, bright citrus fruits, and tomatoes are packed with valuable antioxidants that can prevent the formation of free radicals that can damage memory and mental sharpness. Add bananas to the mix to get essential nutrients to reduce fatigue and boost mood.  

#4 Leafy greens – Spinach, mustard and turnip greens, and other green vegetables like broccoli are chock full of folate, which not only plays an important role in metabolism and the production of blood cells, it has also been found to help stave off depression, fatigue, and insomnia by increasing the body’s levels of dopamine and noradrenaline.

#5 Fermented foods and probiotics – Fermented foods, such as yogurt with active cultures, kefir, kimchi, tempeh, and many other pickled vegetables contain probiotics (good bacteria) which have been shown to reduce anxiety and stress hormones by boosting the neurotransmitter GABA.