There’s no single superfood that can guarantee good brain health nor any magic supplement that will stop cognitive decline. However, there are certain foods that contain nutrients your brain loves and it’s a great idea to include them on a regular basis.
When nutritionists talk about brain food, salmon is usually top of the list and for very good reasons. Salmon is rich in the essential Omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA has powerful anti-inflammatory effects, particularly in the brain. DHA is vital for brain cell function, structure and repair and is found in its highest concentrations there. Low levels of DHA in adulthood are linked to reduced cognitive function and a greater risk of Alzheimer’s disease. Include salmon (or other fatty fish like tinned tuna or sardines) 2-3 times a week to reap the benefits. Pan-sear or bake salmon and toss through a nicoise-inspired salad with baby potatoes, green...
When you think of the options you have for improving your mood, you may not consider the contents of your shopping basket. Whether it’s the ups and downs of everyday life or more enduring mood challenges, the foods you eat can have a big influence on your emotions and how you experience them.
The link between food and mood is complex but research points to several important relationships. Your diet affects neurotransmitter production, inflammation, stress hormones, blood sugar fluctuations and gut health and these things directly impact your mental wellbeing.
Holistic nutritionist and chef Kate Spina shares her top 3 tips with Mindology :
The simplest thing you can do for your mood is to eat enough at regular times throughout the day. This gives your brain enough energy to function at it's best and helps you feel calmer. When we skip meals, we can feel distracted and irritable so plan for regular meals or snacks before you get ...