There are many superfoods that improve cognitive function and prevent symptoms of depression. According to researchers and experts, superfoods like dark chocolate can increase cognitive function and help prevent depression, while leafy greens help slow down cognitive decline. A report published by Deseret News included scientifically backed details about the benefits of five superfoods for mental health and brain health:
1. Kale and leafy vegetables
Dark leafy greens like spinach and Swiss chard are good for brain health and can help slow cognitive decline. A daily serving of dark leafy greens enhances cognitive functions, which include memory, mental response time, decision-making processes, and even mood.
A 2018 study published in the journal Neurology found a link between individuals who ate one daily serving of green leafy vegetables and slowed cognitive decline in skills such as memory.
The researchers followed a group of about 1,000 older adults without dementia for an average of five years. It turned out that those who ate at least one daily serving of leafy green vegetables were about 11 years younger cognitively than those who rarely or never ate dark leafy greens.
“Eating leafy greens was independently associated with slowing cognitive decline, which means that this one food group contains more,” study senior author Martha Morris, who studies nutrition and brain health at Rush University Medical Center in Chicago, told the Los Angeles Times. One of the nutrients that can protect the brain.”
2. Dark chocolate
Dark chocolate is usually considered a treat, but it actually has a lot of health benefits. They are full of fiber, iron, magnesium and antioxidants. Dark chocolate can also improve brain function.
Results of a 2020 study revealed that “the short- and medium-term effects of daily cocoa consumption can provide young adults with better cognitive performance in verbal learning, memory, and attention in favor of academic achievement.”
Dark chocolate is also associated with positive effects on mood and mental health. A 2019 study from University College London also found that individuals who ate dark chocolate had significantly lower odds of suffering from depressive symptoms than those who did not eat chocolate at all.
3. Omega-3 rich fish
Fish, such as salmon, tuna, and anchovies, are rich in omega-3 fatty acids, which provide many benefits to the body, including improved brain health. According to a recent study, published in the Journal of Neurology, middle-aged adults who ate a diet rich in omega-3 fatty acids had larger volumes in the hippocampus, the part of the brain that plays a vital role in memory and learning, and were therefore better equipped to understand complex details. .
4. Nuts
Eating a handful of nuts daily is associated with a lower risk of depression. A recent study, published in the Journal of Clinical Nutrition this year, found that eating a handful of nuts daily was associated with a 17% lower risk of depression.
Researchers found that middle-aged and older adults who ate 30 grams of nuts — almonds, walnuts, hazelnuts, pistachios, cashews, and Brazil nuts — were less likely to take antidepressants or develop depression.
A daily dose of nuts is also associated with a positive effect on memory and brain health. Eating 60 grams of nuts per day (about half a cup of almonds) increases verbal memory and blood flow to the brain.
5. Raspberries, strawberries and blueberries
Raspberries, strawberries, and blueberries are full of flavonoids, which are known to help improve memory and slow age-related cognitive decline. “Adding a handful of berries to the diet every day is one of the first and easiest changes recommended for those looking to improve brain health,” says Dr. Uma Naidu, MD, director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital in Boston.
Research, conducted by King’s College London, revealed that a handful of blueberries a day can improve brain function, including improved memory and greater accuracy in attention tasks.
2023-09-05 15:56:31
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