6-foods-to-eat-and-6-to-avoid-for-mental-health

6 Foods To Eat And 6 To Avoid For Mental Health Poor brain or mental health is on the rise, a major global public health concern that affects millions of people

Among the lifestyle changes that can impact brain health, diet is near the top of the list. Evidence from studies suggests that certain dietary patterns and specific foods can improve brain health, while other eating habits and foods can impair brain function. All the healthy diets linked to better brain health have several features in common (per a 2021 review in the International Journal of Molecular Sciences). They are low in sugars, saturated fat, and processed foods while providing generous amounts of foods rich in polyphenols. Polyphenols are important bioactive compounds that mediate many of the health-enhancing effects of these plant foods by protecting nerve cells from free radical damage (oxidative stress) and by suppressing nerve inflammation that contributes to poor brain function.

The gastrointestinal tract also plays a major role in brain health via the gut microbiota which “communicates” with the brain. A healthy diet can improve the gut microbiota composition which, in turn, produce hormones, neurotransmitters and various metabolites that reduce nerve inflammation and improve brain health.

Few foods pack more nutritional punch than salmon, reports Healthline. Salmon is popular both for its great taste and wealth of nutrients, including vitamins, minerals, healthy fats, and high-quality protein. Salmon is a particularly good source of vitamin B12, potassium, cancer-protective selenium, and a powerful antioxidant pigment called astaxanthin that confers the pink-red color of salmon. Nevertheless, salmon’s claim to fame regarding health benefits, including mental health, is its rich content of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

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