The importance of a healthy diet in fending off depression has become a large topic of discussion and study with the increase of new ways to produce food. There are three major groups that have seen a recurring correlation in mental health: fish and other Omega-3 rich foods, fruit, and foliage (vegetables).
Fish contains high levels of Omega-3 and Omega-6 fatty acids. These fatty acids act as the oil to lubricate brain function and keep the cell membranes permeable to send and receive messages. Some scientists have even hypothesized the Omegas may have been a key factor in the evolution of the human brain. Prior to the industrialization of processed foods in the 20th Century, the intake of fish and other naturally occurring foods was significantly greater, and overall, depression was less prevalent than it is today. If you don’t like the taste of fish, as many people don’t, there are alternatives for getting these key ingredients for brain health.
- Pasture-raised meats
- Dairy foods from grass-fed animals
- Omega-3 enriched eggs
- Edamame
- Wild Rice
- Walnuts
- Canola oil
- Flax
- Beans (black and kidney)
All fruits and vegetables are packed with healthy vitamins and minerals for a well-functioning, happy brain. These fruit and vegetables include:
- strawberries
- blueberries
- blackberries
- tomatoes
- broccoli
- spinach
- kale
Leafy green vegetables also contain folic acid, which is thought to help keep the mind focused as well as possibly prevent memory disorders such as Alzheimer’s disease. Berries are rich in antioxidants which protect your brain cells from oxidation and free radical damage. This means antioxidants may slow down brain aging and prevent disease, while promoting the growth of healthy brain cells. Fruit is also packed with a plethora of vitamins to keep you feeling alert and energized throughout the day.
By: Matt Nanne, AIT Contributor