Food For Good Mood and Healthy Brain

1. 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. 
2. Avoid diets that are low in carbodhydrates, since they reduce serotonin and reduced energy levels. 
3. Curb your sugar intake. 
4. 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. 
5. 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
6. 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
7. Have 5 portions of vegetables and fruits daily.
8. Drink blueberries drink, anthocyanin present in it are very beneficial source for our brain
9. 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
10. Asparagus has vitamic C and folate which reduces stress hormone and is a natural anti-anxiety drug
11. High fibre food is rich in MG & ZN which are useful for mental health. Doesn't keep constipation, helps good bacteria in gut.
12. Probiotics helps gut bacteria healthier, helps conditions like anxiety and depression. 
13. Get more magnesium, to maintain healthy nervous system. Leafy greens such as spinach, kale, legumes, almonds, seeds and whole grains have magnesium
14. 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. 
15. Turmeric fights low level chronic inflammation that may alter brain function. Curcumin boosts Omega 3 fat DHA in brain. Wards of anxiety disorders. 
16. 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
17. Stay hydrated