What we decide to eat plays a major factor for our health, including mental health. A diet based on fresh fruits, vegetables, whole grains, and good fats are important for a healthy brain as well as being associated with a positive mood
Things to Consider...
-Gut bacteria will affect the brain functions and mental health
-Phytochemicals from plants help to boost the mood.
-Foods rich in anti-inflammatory fats and proteins are important to allow the growth of new brain cells
-Sugar and processed foods can lead to inflammation throughout the body and brain
-Dark leafy greens protect the brain
-Legumes, nuts, seeds are also excellent brain foods
Some Foods...
Salmon-high in Omega3’s/DHA, good for regulating brain chemistry, a fat for synaptic connection between the brain cells
Cherry Tomatoes-high in Lycopene, which helps to maintain the mood by preventing formation of pro-inflammatory compounds. Also, helps to increase production of serotonin, dopamine and norepinephrine that are mood-regulating neurotransmitters.
Chili Peppers-regulates inflammation and responds to the heat of Capsaicin by releasing endorphins that can have a calming effect
Beets-high in B-vitamins, which is crucial for mood and memory. Also, the brain uses Betaine found in beets to form SAM-e, which is a natural antidepressant
Garlic-provides Allium, a trace mineral, which promotes proper blood flow to the brain
Potatoes (whole, not fries or chips)- high in B-vitamins, helps to eliminate major markers of depression from blood. Also high in Iodine that is good for the thyroid and can help balance the mood
Green Tea - contains L-Theanine that can help as a mood booster as well awareness and cognition
Red Bell Peppers-high in Vitamin C and other vitamins to help improve general mood
Quinoa-has complex carbohydrates and can increase the serotonin in the brain, can have a calming effect
Dark Chocolate-antioxidant that increases serotonin levels
A Few Nutrients...
Omega-3 supports proper brain function- flaxseeds, cauliflower, fish, kidney beans, broccoli, walnuts
Selenium reduces inflammation-eggs, cheese, tofu, oatmeal, brown rice, sunflower seeds
Folic Acid boosts serotonin-spinach, lentils, romaine lettuce, beans (black, navy, kidney), broccoli, asparagus, beets, papaya, brussels sprouts, tofu
Vitamin D mood regulator-egg yolks, salmon, tuna, mackerel, cheese
Probiotics good bacteria for a healthy gut-yogurt, kefir, miso, pickled vegetables, tempeh
Amino Acids precursor to brain neurotransmitters-fish, lentils, nuts, seeds, protein enriched foods
High-Flavonoids reduce anxiety-acai, arugula, blackberries, black tea, blueberries, cranberries, elderberries, green tea, kale, parsley, radicchio, white tea
Complex Carbohydrates produce energy-millet, beets, brown rice, quinoa, starchy vegetables
References
The Happiness Diet by Tyler Graham & Drew Ramsey, M.D.
https://www.amazon.com/Happiness-Diet-Nutritional-Prescription-Energized/dp/1609618971
Brain Maker by David Perlmutter, M.D.
https://www.drperlmutter.com/about/brain-maker-by-david-perlmutter-md/
Whole Detox by Dr. Deanna Minich.
https://www.deannaminich.com/book/whole-detox/
The Brain Fog Fix Dr. Mike Dow
https://www.amazon.com/Brain-Fog-Fix-Mike-Dow-ebook/dp/B00ZB242RE/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Seek advice of your physician or other qualified health provider with questions you may have regarding a medical condition. Please do not disregard or delay professional medical advice because of something you have read on this website
Things to Consider...
-Gut bacteria will affect the brain functions and mental health
-Phytochemicals from plants help to boost the mood.
-Foods rich in anti-inflammatory fats and proteins are important to allow the growth of new brain cells
-Sugar and processed foods can lead to inflammation throughout the body and brain
-Dark leafy greens protect the brain
-Legumes, nuts, seeds are also excellent brain foods
Some Foods...
Salmon-high in Omega3’s/DHA, good for regulating brain chemistry, a fat for synaptic connection between the brain cells
Cherry Tomatoes-high in Lycopene, which helps to maintain the mood by preventing formation of pro-inflammatory compounds. Also, helps to increase production of serotonin, dopamine and norepinephrine that are mood-regulating neurotransmitters.
Chili Peppers-regulates inflammation and responds to the heat of Capsaicin by releasing endorphins that can have a calming effect
Beets-high in B-vitamins, which is crucial for mood and memory. Also, the brain uses Betaine found in beets to form SAM-e, which is a natural antidepressant
Garlic-provides Allium, a trace mineral, which promotes proper blood flow to the brain
Potatoes (whole, not fries or chips)- high in B-vitamins, helps to eliminate major markers of depression from blood. Also high in Iodine that is good for the thyroid and can help balance the mood
Green Tea - contains L-Theanine that can help as a mood booster as well awareness and cognition
Red Bell Peppers-high in Vitamin C and other vitamins to help improve general mood
Quinoa-has complex carbohydrates and can increase the serotonin in the brain, can have a calming effect
Dark Chocolate-antioxidant that increases serotonin levels
A Few Nutrients...
Omega-3 supports proper brain function- flaxseeds, cauliflower, fish, kidney beans, broccoli, walnuts
Selenium reduces inflammation-eggs, cheese, tofu, oatmeal, brown rice, sunflower seeds
Folic Acid boosts serotonin-spinach, lentils, romaine lettuce, beans (black, navy, kidney), broccoli, asparagus, beets, papaya, brussels sprouts, tofu
Vitamin D mood regulator-egg yolks, salmon, tuna, mackerel, cheese
Probiotics good bacteria for a healthy gut-yogurt, kefir, miso, pickled vegetables, tempeh
Amino Acids precursor to brain neurotransmitters-fish, lentils, nuts, seeds, protein enriched foods
High-Flavonoids reduce anxiety-acai, arugula, blackberries, black tea, blueberries, cranberries, elderberries, green tea, kale, parsley, radicchio, white tea
Complex Carbohydrates produce energy-millet, beets, brown rice, quinoa, starchy vegetables
References
The Happiness Diet by Tyler Graham & Drew Ramsey, M.D.
https://www.amazon.com/Happiness-Diet-Nutritional-Prescription-Energized/dp/1609618971
Brain Maker by David Perlmutter, M.D.
https://www.drperlmutter.com/about/brain-maker-by-david-perlmutter-md/
Whole Detox by Dr. Deanna Minich.
https://www.deannaminich.com/book/whole-detox/
The Brain Fog Fix Dr. Mike Dow
https://www.amazon.com/Brain-Fog-Fix-Mike-Dow-ebook/dp/B00ZB242RE/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Seek advice of your physician or other qualified health provider with questions you may have regarding a medical condition. Please do not disregard or delay professional medical advice because of something you have read on this website
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