7 foods that improve your brain health and mental well-being

Healthy Living 

In addition to avoiding foods that are poor in nutrients and to consume fruits and vegetables, for our brain health, it is also essential that we stay properly hydrated. Brain health has the same importance as physical health, although many do not even remember giving it the necessary attention. Do not forget that your brain works 24 hours a day, even when you sleep.

To function as it should, it is important that you feed it properly. Remember that everything you eat invariably will affect your brain and its functioning. This means that if you eat only junk or nutrient-poor foods, your brain will have trouble working the right way. Then find out what foods you should consume to maintain your brain health.

brain health

1. Blueberries

One of the best foods for your brain health is blueberries. In addition to being delicious, blueberries are rich in polyphenols, vitamin K, and fiber.

Polyphenols help us:

  • Improve concentration.
  • Improve memory.
  • Eliminate accumulated toxins in the brain.
  • Fight degeneration caused by stress.
  • Combat and prevent Alzheimer’s disease.

2. Water

No matter how many times we have heard that you should drink at least 8 glasses of water a day, many people simply do not.

And they do not know the big mistake they make because water plays a fundamental role in all aspects of our health.

  • By drinking a little water, the body becomes dehydrated and we become more prone to having a stress attack. This causes great damage to the brain.
  • To keep your brain in good condition we recommend taking 2 liters of water daily.

3. Avocados

Avocado is one of the most nutritious fruits for your brain health. It contains a high amount of vitamins (K, C, B, E) and omega 3 fatty acids, which facilitate brain work.

You may also like to read: Tips for Choosing a Vitamin and Mineral Supplement

The vitamin B9 intake of avocados is exceptional for preventing blood clots.

Together, all these nutrients help:

  • Improve perception, memory, and concentration.
  • Prevents Dementia and Alzheimer.

4. Fatty fish

Thanks to fish we get DHA, an omega 3 fatty acid which is one of the main components of brain synapses.

Lack of this type of fat can decrease brain performance and is related to dementia.

The fish rich in omega 3 are:

  • Salmon
  • Tuna
  • Sardines
  • Herring
  • Eel
  • Mackerel
  • Swordfish

By consuming enough omega-3s you help your brain health to combat and prevent problems such as depression, Alzheimer’s disease, and dengue.

These diseases are combated because omega 3 produces enough neurotransmitters. These chemicals produce serotonin and dopamine, so they impact on mood.

5. Complex Carbohydrates

The brain needs energy and this comes from the glucose generated by complex carbohydrates, such as pasta, rice, vegetables, potatoes, etc.

Do not fear carbohydrates or think they are harmful or the main reason for weight gain, as some believe, because it is not. You must learn how much you need. Remember that it must be exactly what you burn so that there is no excess.

6. Whole grains

Whole grains are rich in amino acids and tryptophan, which is what the body uses to produce melatonin and serotonin. Serotonin is known to be the hormone that makes you feel good, it improves mood and promotes relaxation of body and mind.

For its part, melatonin promotes and maintains the sleep cycle in the right way. In addition, whole grains not only help your brain health, they also provide energy to perform all the functions of the body.

7. Broccoli

When it comes to brain health, broccoli is one of the best foods. Because it is rich in vitamin K, your memory really benefits.

Broccoli also contains selenium, a mineral that helps regulate anxiety, depression, and fatigue.

The folic acid provided by broccoli can help delay or prevent the appearance of the Alzheimer.

Some habits that contribute to your mental health

It may sound too trite and obvious, but you should take the time and readiness to improve your brain health.

If you want to continue enjoying everything that life offers, you must have the best state possible. Follow these tips:

Rest well

Not sleeping well and carrying your body to the limit will put you in an inadequate state of mind and rest is necessary and fundamental to maintain brain health.

Try to sleep at least 8 hours a day.

Do new things

Not falling into monotones will be critical to keeping your brain active and focused. Do not limit yourself, explore all possibilities and live each experience as much as possible.

This will generate a level of satisfaction and motivation indicative of a good mental state.

Express what you feel

Sharing with other people is the solution to many things: it frees loads, finds solutions and receives support, among many things healthy and necessary.

There is nothing worse than being lonely, without relationships and without expression of their feelings. Quite the opposite: worry about creating good relationships, with confidence and honesty, where you can be yourself without fear of anything.

Exercise

Physical exercise will keep your body and brain in good shape. Thanks to the exercise we release endorphins, which generate a healthy and optimum mood.

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Written by Peter

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