A healthy diet that’s full of fresh, wholesome ingredients can go a long way to boosting your mental wellness. Studies show that good nutrition is essential for supporting your mental well-being – coining the term “brain food”.
Diet’s rich in omega 3 fatty acids and healthy fats can play a considerable role against the prevention of Alzheimer’s disease, depression and other mental health issues. Simply making a few dietary changes, such as reducing refined carbohydrates and processed foods, and eating more “healthy fats”, can help your mind and body stay strong.
Omega-3 fatty acids are found in salmon, sardines, wild caught fish and foods such as walnuts and flaxseed.
Our brains are made up of 60 per cent fat and so it needs omega-3 to help it function properly. A simple lunch option is to poach or steam salmon and season with a little lemon, thyme and olive oil dressing. Or add a handful of walnuts to leafy salads and drizzle with avocado oil or extra virgin olive oil.
The Australian Heart Foundation recommends 2-3 serves of fish per week.
Other sources of omega 3 include:
– Oysters, muscles and other shellfish
– Fats and oils such as olive oil, vegetable oil and flaxseed oil.
– Cheddar cheese; and
– Soy and linseed bread
Avocados are like nature’s butter – creamy and delicious. Avocados are rich in monounsaturated fats that improves blood flow to the brain – making it the ideal “brain food”. Put them in smoothies, add them to your salads or use avocado oil to drizzle over steamed vegetables.
– Spread avocado on toast in the morning instead of butter.
– Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich.
Eggs are an athletes go to protein option. They are a good source of lean protein helping to support a healthy nervous system.
Amino acids, which are the “building blocks” of protein, are essential for different parts of the nervous system to communicate with each other, helping to improve overall cognitive function ie brain power.
Eggs are super versatile, they are perfect for breakfast, especially when soft boiled and served alongside avocado, herbs and steamed asparagus.
It’s no surprise that greens are good for you, but it’s critical to eat more greens if you want to improve your mental well-being.
Greens such as spinach, broccoli and kale are full of folate and B vitamins which are important for mood regulation, energy and sleep. For a quick fix – add a handful of spinach into your protein smoothies for a delicious meal on the go.
Spinach can help to restore energy, increase vitality and improve the quality of the blood.
Matcha helps to make you feel relaxed, calm and happy due to the high levels of L-theanine. The Buddhist monk who discovered it in the 12th century was onto something and it became a prized ritual as part of the traditional tea ceremony and in the Japanese elite society. Fast forward 800 years, and Matcha’s popularity has spread across the globe.
Matcha energises your body as well as relaxes your mind and has the ability to support immune function, “brain food” for when you need a pick me up. Sip on Matcha during the day for sustained energy and mental alertness.