Did you know that the food we consume impacts our mental well-being?

Let's find out more about it...

The brain

The human brain is the centre of the nervous system, facilitating various cognitive functions such as thoughts, memory, movement, and emotions. He requires specific nutrients in order to maintain his optimal health.^1,3

Introduction

Our diet can play an essential role in maintaining our overall health, including both our physical and mental well-being. Additionally, our diet can have a significant impact on aspects of our cognitive functions, such as memory, concentration, and creativity.²

In recent years, there has been an increasing focus on the relationships between nutrition and mental health.

In 2017, a research study was undertaken to investigate the correlation between dietary habits, nutritional intake, and their impact on cognitive function, brain health, and psychological well-being in individuals aged 40 and above. It was discovered that individuals who frequently consume well-balanced and nutritious meals reported improved brain health.⁵

Foods for better memory and brain health

Eating foods that are rich in antioxidants, healthy fats, vitamins, and minerals can be beneficial for brain health. These foods can provide the brain with energy and support the protection of brain cells, which may help in preventing the development of brain diseases.^4,5

Foods recommended by experts for promoting brain health and protect against a variety of mental disorders include:

Fish(OMEGA-3)

Fatty fish are rich sources of omega-3 fatty acids, which are healthy unsaturated fats, associated with decreased levels of beta-amyloid (a protein known to form harmful clumps in the brains of individuals with Alzheimer's disease). Omega-3 fatty acids were found to have a positive impact on blood flow within the brain and heart.⁶

Some examples of oily fish that are rich in omega-3s include:

• Salmon
• Tuna
• Herring
• Sardines
• Mackerel
• Trout
• Anchovies

Also, Omega-3 can be found in walnuts, rapeseed, flaxseed, chia seeds, soya beans and oils made from them.

Walnuts

Nuts are rich in Omega-3 fats, antioxidants, are an excellent source of proteins and various essential vitamins and minerals such as folic acid, vitamin B6, manganese, vitamin E, phosphorus.⁷

They possess the advantageous ability to reduce heart disease, cholesterol levels, prevent atherosclerosis. (A condition characterised by the hardening and narrowing of arteries due to plaque accumulation in the artery walls). Nuts contain nutrients to combat inflammation and prevent cancer. Also, improve brain function and even slow down the advancement of Alzheimer’s disease.

Walnuts can be consumed as a snack, and also can be served as an ingredient in salads, soups, pasta dishes and breakfast cereals.

Walnuts are highly nutritious, however, there are individuals who may have allergies to them and thus should avoid from consuming them.

Green vegetables

Research has indicated that consuming leafy green vegetables, once or twice daily, may lead to a reduced rate of mental deterioration compared to individuals who do not consume any vegetables.⁸

Leafy green vegetables such as spinach, kale, broccoli, and salad serve as an excellent source of essential nutrients including Vitamin A, Vitamin C, Vitamin K, lutein, folate, iron and potassium. These can help to improve a person's brain power, and improve cell health.

Whole grains

Research has found that eating whole grains could help reduce the chances of memory loss and dementia as we get older.^9,10

Whole grains are loaded with important nutrients like fibre, vitamin E, iron, vitamin B and magnesium, all of which are key for keeping our brain healthy. Fibre helps our digestive system by preventing constipation, improving gut microbiome and preventing gastrointestinal conditions.

Incorporating whole grains in our diet can help to improve gut health and cholesterol. Also helps to lower blood pressure, prevent type 2 diabetes, heart disease and brain disease.

There are lots of different types of whole grains out there: quinoa, oats, brown rice, bulgur, and corn.

Adding whole grains to our daily diet can improve overall health, including our brain and memory.

Berries

Berries have lots of antioxidants that can keep our brain safe from damage and prevent us from aging too quickly, or experiencing memory problems like dementia. They are rich in anthocyanin (water-soluble pigments found in plants are responsible for giving them colour). They're part of a bigger group of pigment molecules known as flavonoids. Acting as antioxidants and can provide some health benefits to reduce inflammation and keep us safe from conditions like cancer, Alzheimer’s, heart disease, and type 2 diabetes. Also, they can improve brain function.¹¹

There are different types of berries: Cranberries, Blueberries, Chokeberries (Aronia), Elderberries, Gooseberries, Lingonberries, Boysenberries, Red and Black Currants, Raspberries, Mulberries, Bilberries and several others.

Summary

Brain health refers to the maintenance of optimal brain integrity and mental and cognitive function, as well as the prevention of any noticeable neurological disorders.

Researchers have observed that eating a Mediterranean diet, which includes high consumption of fruits, vegetables, nuts and legumes, moderate consumption of eggs, dairy products and occasionally enjoying red meat is connected to a lower risk of depression.

There is a significant correlation between the food choices we make and our mental well-being.

A diet abundant in whole grains can aid in improving overall health and well-being.

The dietary selections that we make have the potential to significantly impact our risk to develop neurological disorders and cognitive impairments.

Key points:

• The Mediterranean diet, characterised by a selection of foods rich in healthy unsaturated fats, such as olive oil, fish, and nuts, has been associated with reduced incidence of cognitive disorders
• An inadequate diet can lead to an increased release of inflammatory proteins within our bodies, resulting in inflammation that may ultimately harm the brain
• Consuming walnuts on a regular basis has been shown to enhance brain health and lower the risk of heart disease and cancer
• Consuming a serving of leafy green vegetables daily can reduced the rate of cognitive decline.
• Keeping your brain healthy is key to staying healthy and living a long life