- Get your carbs right. Slow releasing carbs like Ragi, other millets, whole wheat roti, whole wheat pasta, grainy and seeded breads, pulses, chickpeas, lentils, baked beans, sweet potatoes.
- Avoid diets that are low in carbodhydrates, since they reduce serotonin and reduced energy levels.
- Curb your sugar intake.
- Get enough protein, it contains amino acid which makes up the chemicals in your brain. Lean meat, fish, eggs, dairy, pulses, soya products, nuts and seeds are good sources.
- Give your brain a dose of healthy fats, they are used to produce hormones and immune responses. Use nuts, seeds, avocados, vegetable oils and olive oil
- Up your Omega-3, Oily fish like salmon and mackerel are best source of Omega 3. Flax Hemp, Canola oil, Walnuts are good source of Omega 3
- Have 5 portions of vegetables and fruits daily.
- Drink blueberries drink, anthocyanin present in it are very beneficial source for our brain
- Vitamin B1, B2, Niacin, B6 and Folate keeps the nervous system. Use whole grains, lean meat, green vegetables, nuts, fishes, avocados, bananas, potatoes and dairy foods
- Asparagus has vitamic C and folate which reduces stress hormone and is a natural anti-anxiety drug
- High fibre food is rich in MG & ZN which are useful for mental health. Doesn't keep constipation, helps good bacteria in gut.
- Probiotics helps gut bacteria healthier, helps conditions like anxiety and depression.
- Get more magnesium, to maintain healthy nervous system. Leafy greens such as spinach, kale, legumes, almonds, seeds and whole grains have magnesium
- Zync improves from depression, agression and violence. Food high in zync is oysters, whole grains, liver, lamb, egg yolks, pine nuts, pumkin seeds and sesame seeds.
- Turmeric fights low level chronic inflammation that may alter brain function. Curcumin boosts Omega 3 fat DHA in brain. Wards of anxiety disorders.
- Consume vegetables, fish, wholegrains, olive oil, herbs, spices, fresh fruit. and Avoid inflammation producing foods like white flour, sugar, processed meat, refined oil, which also causes depression
- Stay hydrated
Monday, 27 May 2024
Food For Good Mood and Healthy Brain
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