The food you eat not only has effects on your physical well-being, but it also affects your mental well-being. Depression, anxiety, memory, concentration, and many diseases are connected to the food you eat. In a world where packed and processed foods are preferred, the benefits of healthy foods and their impact on cognitive function are widely recognized.
A lot of foods can protect your brain from the onset of diseases and facilitate a good mood. The healthy recipes below will give you an understanding of the foods that help with cognitive health.
- Oats with milk and blueberries
Oats with milk and blueberries is one of the best fresh and healthy breakfast you can have. Apart from breakfast, oats with nuts and blueberries also make healthy recipes veg. This is packed with many essential nutrients that help in boosting cognitive health.
The milk provides vitamin D that helps people not to succumb to depression easily. Blueberries are filled with antioxidants and other natural chemicals that will prevent any diseases affecting your brain and improve all-around brain functions. The nutrients of oats are slowly processed, which facilitates a balanced mood all day.
- Coffee and cinnamon
Coffee with a dash of cinnamon mixed in it is a very refreshing morning beverage. Coffee in itself is a mood booster every morning but added to that; coffee also helps in enabling a good mental state. It is a healthy recipe on the go to feel energetic all day.
Coffee induces the neurotransmitters like dopamine, norepinephrine, and serotonin, which play an important part in making your mind feel good and balanced. Cinnamon has anti-inflammatory properties. It improves memory power and concentration.
- Fried broccoli mixed with grated coconut
Fried broccoli with a sprinkle of grated coconut is one of the ideal healthy recipes for snacks that boost good mental health. Broccoli is filled with magnesium. Magnesium is the mineral that helps you have a strong nervous system due to its relaxing aspect.
The magnesium also helps in facilitating a good night’s sleep by supporting GABA (a chemical in the brain vital for sleep). Coconut has thiamine, Riboflavin, and pathogenic acid that help with depression. The neurons are strengthened, and concentration is improved. Coconut also helps in avoiding cognitive degeneration.
- Salmon salad and vinaigrette
Salmon salad and vinaigrette serve to be the ideal healthy recipe for dinner. Salmon is packed with omega-3 fatty acids. Hence, this salad is nutritious and has anti-inflammatory properties. It also supports a balanced mood and manages depression.
The vinaigrette is made by mixing oils like coconut oil or olive oil with white vinegar. As there are also many herbs added to it, the salad, along with its dressing, helps in positive cognitive development. Apart from salmon and vinaigrette, you can add other green leaves like spinach or lettuce.
- Kimchi with tofu
Kimchi is best for fighting depression and other downer moods. Kimchi is fermented cabbage with other vegetables like radishes and green onions. Added to that are ginger and other herbs. This is a Korean side dish and a healthy recipe for lunch.
Kimchi has probiotics that help in guarding the brain against the onset of deadly diseases and a bout of depression. Eating tofu has proven to reduce melancholy and depression by improving the mood. The soybeans present in the tofu induce a feel-happy neurotransmitter called dopamine.
- Salmon stuffed avocado
Salmon stuffed avocado is a healthy recipe for weight loss apart from being a healthy food for mental health. Avocado is packed with an increased level of fatty acids. These fatty acids help in protecting cognitive function as well as assist in weight loss.
Salmon is packed with Omega 3 fatty acids. Also, it has low carbs, low calories, and high fiber. The avocados have folate and monosaturated fatty acids, which are directly related to a healthy brain and reducing depression. Many kinds of seafood naturally have fatty acids and are eaten for a healthy mind.
- Almond and banana smoothie
The smoothie is rich with the flavors of almonds, banana, and flax seeds. Apart from cereal, the smoothie is a healthy recipe for breakfast. The amino acid tryptophan present in the banana induces serotonin and helps in creating a balanced, happy mental state.
The flax seeds have omega-3 fatty acids needed for managing depression. Anxiety will also be reduced with flax seeds intake. Almonds improve concentration, memory, and psychological well-being.
The food you eat always affects your body and your mind. The health aspects of the food are versatile because they not only keep the mind healthy but also in weight. Hence, eating good nutritious food is very important for the proper functioning of the brain, and healthy food recipes can adequately guide you on this journey.