Boost Your Mood: Nutritionist Recommend Superfoods For Better Mental Health

The diet we consume has a direct link to the way we feel. The food on our plate plays a crucial role in determining our moods. In an interview, Tanya Khanna, nutritionist and yoga trainer, Alyve Health, said, “The food you eat plays a powerful role in shaping your mood, focus, and overall mental well-being. Superfoods are nutrient-dense foods packed with vitamins, minerals, antioxidants, and other essential compounds that control neurotransmitters, reduce inflammation, and maintain emotional equilibrium.”

Walnut and flaxseeds 

Omega-3 fatty acids are critical to brain function, and walnuts and flaxseeds are two of the richest vegetarian sources of omega-3. These brain-friendly fats enhance memory, concentration, and general cognitive function while alleviating depression and anxiety symptoms.

Turmeric

Curcumin, the active compound in turmeric, contains potent anti-inflammatory and antioxidant properties that shield brain cells from damage. Research indicates that it can diminish symptoms of anxiety and depression by increasing serotonin and dopamine levels.

Dark chocolate 

Dark chocolate (with a minimum of 70% cocoa) contains flavonoids, magnesium, and tryptophan, which contribute to lowering stress and improving mood. It also increases blood flow to the brain, supporting cognitive function.

Berries

Blueberries, strawberries, and blackberries are full of antioxidants, which combat oxidative stress and inflammation in the brain. These foods promote cognitive function.

Fermented Foods

Fermented options like yogurt, idli, dhokla, kimchi, and sauerkraut are rich in probiotics, supporting gut health. Since the gut is often called the “second brain,” maintaining a balanced gut microbiome can lead to improved mood and reduced anxiety.

Leafy Greens

Dark leafy greens such as moringa, curry leaves, and spinach are abundant in folate and iron, essential for neurotransmitter production. A deficiency in folate has been linked to mood disorders, making these greens vital for mental well-being.

Pumpkin Seeds

Pumpkin seeds are packed with magnesium, zinc, and tryptophan, all of which help alleviate stress and anxiety. Magnesium plays a key role in brain function and maintaining a stable mood.

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