Some superfoods are a ticket to better brain and mental health.
While ingesting superfoods can give us a boost no matter our age or situation, following a nutritious diet and maintaining a healthy weight are key to maintaining overall well-being.
As extensively covered by The Dallas Express, obesity among both children and adults is one of the most serious public health challenges facing not only the United States but the world.
The effects of carrying extra weight are multifold. These include not only physical consequences — such as cardiovascular disease or metabolic disorders such as diabetes — but also mental ones.
Since obesity is linked to higher levels of inflammation in the body, scientists have found that being overweight may significantly contribute to declining cognitive function and depression.
Whether you already have a healthy lifestyle and are looking to turn it up a few notches or you are trying to totally overhaul your eating habits, adding some superfoods to your plate is a step in the right direction.
These five superfoods have been scientifically proven to boost mental and brain wellness by improving memory, combating depression, and keeping pounds off.
1. Leafy Greens
Your brain’s best friends are green leafy vegetables like kale, spinach, and Swiss chard. Consuming just one serving of these nutrient-dense foods daily can enhance cognitive functions like memory and decision-making and lift your mood.
For instance, one study published in Neurology in 2018 found a fascinating link between the daily consumption of green leafy vegetables and reduced rates of cognitive decline among participants as they aged. In fact, frequent eaters of such foods were 11 years younger cognitively than those who ate less or none.
The authors suggested that high amounts of Vitamin K, lutein, and folate in leafy greens are behind the results.
“It’s almost unbelievable,” said the senior author Martha Morris in an interview with the Los Angeles Times. “That tells you this single food group contains so many nutrients it could be brain-protective.”
If salads aren’t your thing, don’t fret. There are several ways to eat leafy greens, from tossing them into soups, sauces, or smoothies to crisping them into chips.
Here is a pro tip: buy your leafy greens in bulk, blanch them, and then freeze them in single-serving-sized bags.
2. Fish
Fish like salmon, tuna, and trout are rich in omega-3 fatty acids — nutrients that have built quite the reputation for boosting brain development and function in all stages of life.
For that reason, it is a good idea to ingest between 1 and 3 grams of omega-3 fatty acids a day — the equivalent of approximately 3-4 ounces of fish. Fish oil or algae supplements can help meet this target, although their doses may vary.
In terms of what scientists say about omega-3s, one study published in Neurology last year showed that middle-aged adults who followed omega-3-rich diets boasted larger hippocampal volumes and better complex concept processing than those who did not. The hippocampus is critical to functions related to memory and learning.
“We saw the worst outcomes in the people who had the lowest consumption of omega-3s,” explained Claudia Satizabal, the lead author of the study, according to a press release from UT Health San Antonio. “So, that is something interesting. Although the more omega-3 the more benefits for the brain, you just need to eat some to see benefits.”
While processed foods are linked to higher levels of omega-6 fatty acids and inflammation in the body, omega-3 fatty acids have the opposite effect. For this reason, eating omega-3s daily can contribute to better heart health, reduce the risk of acquiring type-2 diabetes, and ward off obesity.
3. Nuts
Munching on just a handful of nuts like almonds, walnuts, and hazelnuts daily can help thwart those seasonal blues.
A study in Clinical Nutrition last July found that eating just one 30-gram serving a day led to a 17% lower risk of depression among participants with no prior history of mental issues. That’s the equivalent of about nine walnuts or 20 almonds.
Another study in Clinical Nutrition earlier this year found that doubling the serving size of nuts to 60 grams could enhance verbal memory and cerebral blood flow. The scientists observed a group of adults aged around 65 over the course of 16 weeks and found that these physiological changes correlated to improved memory function.
As previously reported by The Dallas Express, a handful of nuts a day is also recommended for those looking to boost their longevity — just try to reach for the unsalted variety to avoid consuming too much sodium.
4. Berries
Add a handful of berries to your diet, like strawberries, raspberries, and blueberries. Such tiny morsels of fruit carry some massive cognitive benefits. They are rich in flavonoids that have been shown to boost memory and mitigate age-related cognitive decline.
Scientists found that flavonoids interact with the same proteins responsible for promoting brain function and sound brain-cell structure.
One study in The American Journal of Clinical Nutrition earlier this year investigated the effects of wild blueberries. Monitoring participants over 12 weeks while they regularly consumed wild blueberry powder, the researchers found that they eventually performed better on memory and attention tasks.
“It’s clear from this study that consuming wild blueberries is beneficial to cognitive function,” said Claire Williams, one of the study’s authors, according to a press release from King’s College in London.
Flavonoids are also present in some vegetables, cereal grains, cocoa, soy products, tea, and wine.
Throwing some berries into yogurt or a smoothie is a sweet and easy way to incorporate them daily.
5. Dark Chocolate
Dark chocolate is no longer just a guilty pleasure, it can also be a health benefit powerhouse in moderation.
Rich in fiber, iron, and magnesium, dark chocolate has been scientifically proven to bolster cognitive function.
A 2020 study indicated that high-flavanol cocoa, found in 70% dark chocolate or higher, enhances cognitive performance and promotes neuroplasticity in young adults.
Research has also suggested that people who eat dark chocolate are much less likely to show signs of depression than those who do not eat it. The same results were not seen in milk chocolate, so choose your chocolate wisely.
Daily recommended amounts range between 30 and 60 grams, roughly a few small squares of a chocolate bar.
Additionally, a different study appearing in Nutrients uncovered favorable results while exploring the possibility of using the flavanols found in chocolate to address obesity.