The brain is one of your body’s most energy-intensive organs, taking up to 20% of your calories. Your brain needs clean and good fuel in the form of food to function optimally throughout the day. Besides, the brain requires certain nutrients and minerals to repair brain cells and reduce inflammation. Eating the right kind of food that supports brain function is essential to stay mentally sharp and focused. Below are some of the top foods that will help support brain function and boost memory.

1. Oily fish

Oily fish are rich in omega-3 fatty acids, which are important for building membranes around brain cells. Omega 3 fatty acids aid in improving the structure of brain cells, also called neurons. A study carried out in 2017 uncovered that participants with high omega-3 fatty acids levels had increased blood flow to the brain. The research established a clear connection between omega-3 levels and better cognition and thinking capabilities.

Incorporating oily fish into one’s diet could therefore help boost brain function. Some examples of oily fish containing high omega-3 fatty acids are salmon, Sardines, Herring, Nile Perch, Tuna and Mackerel. Besides oil fishy, some plant sources of omega-3 fatty acids are nuts, flaxseed, soybeans and other seeds.

2. Green Leafy Vegetables

Green leafy vegetables are great for our brains as they help keep memory loss and other symptoms associated with dementia at bay. Consider swapping leafy greens such as kale, spinach, lettuce and Swiss chard with empty carbs on your plate to boost your brain function.

A study that evaluated the relationship between the eating patterns and cognitive ability of 950 adults over 5 years found that those participants who ate a serving of leafy greens at least once a day had slower mental deterioration compared to those who had no vegetables, even after factoring in other variables like age, education and a history of dementia in the family. Green leafy vegetables are rich in vitamins A and K which help the body fight inflammation.

In addition, green leafy vegetables are important for a healthy gut microbiome, and there is that important brain-gut connection within our bodies. If you want that extra brain power, leafy greens should start covering a bigger portion of your plate at every meal.

3. Adaptogen herbs

Adaptogens foods are herbs and mushrooms that can help the body adapt to stress and anxiety and support overall well-being. Adaptogens support the endocrine system by alleviating stimuli to stress, thereby re-establishing balance in the body’s mechanisms.

Nootropics are a specific class of adaptogens that boost cognition by working on the hypothalamus found in the brain to eliminate stress while improving memory and cognition. Some of the most potent adaptogens are; Ashwagandha, Reishi Mushrooms, Mucuna Pruriens, Ginseng and Ginkgo Biloba.

4. Berries

Are you looking for a natural and healthy replacement for candy? Look no further than berries. Besides having a great taste, berries such as strawberries, blueberries, raspberries, mulberries etc., are some of the highest flavonoid anti-oxidant-rich foods in the human diet.

In addition to their high levels of vitamins c and K, berries are loaded with gallic acid, anthocyanin, quercetin, catechin and caffeic acid, which makes them excellent at protecting the brain from cognitive decline, degeneration and stress.

5. Healthy Oils – Avocado, Coconut and Olive

The brain is made up of about 60% fat. Extra virgin olive oil is one of the most recommended brain foods because of its monounsaturated fats and polyphenols, which are powerful antioxidants. Studies show that frequent consumption of olive oil is associated with improved learning and memory among adults. Also, olive oil helps the body eliminate ADDLs proteins which have been found to induce Alzheimer’s. It is advisable not to heat olive oil but to use it at cold or room temperature because it hydrogenizes and starts to decompose at higher temperatures.

Coconut oil suppresses brain cells that contribute to inflammation, fights age-related memory loss and kills harmful bacteria in the gut. Furthermore, coconut provides healthy fats and fiber to support a healthy gut.

Avocados are a great source of healthy unsaturated fat that support brain function. The healthy fats in avocado help reduce high blood pressure, which is linked to cognitive decline.

Conclusion

The foods covered in this article will boost your memory and heighten concentration due to the compounds they contain that support optimal brain function. In addition, these foods will reduce the risk of neurodegenerative diseases like Alzheimer’s, Dementia and Parkinson’s while helping your body maintain a healthy gut microbiome.

Achyut Acharya

Achyut Acharya is a part-time blogger who writes articles for Frequently. His work covers a range of home style topics including: investments, DIY and life hacks ranging from the chic to shabby & rustic. Achyut writes ideas in the form of articles, when not writing for readers he can be found enhancing life. He is approachable for collaborations or feedback on his work.

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The following are some of the ways on how indoor plants benefit the mental health of an individual:

Connection to Nature

In the influx-full concrete jungle we call city life, these are our connection with the natural world. This bond lessens the loneliness feeling, and brings about the feeling of tranquility. The greenery helps to find comfort in the context of the show, provides an experience of shattering the walls of our minds, and freeing oneself in the sight of a green field.

Stress Reduction

An example is a study which reveals that exposure to plants reduces stress level. Just being in a space that features nature print even though it is indoors, tends to lower cortisol level. Thus, the observation of the kids helps to better understand patience and cycles of life in the case when the mind is anxious.

Enhanced Focus and Productivity

Flora enhances concentration in a very natural and unobtrusive manner. Research shows that practising in an environment full of plants can increase effectiveness per hour to 15%. This is because plants make the atmosphere to become serene enabling the mind to be at rest hence enhancing the brain’s capacity to be sharp.

Boosting Mood and Creativity

The healthcare setting with the steady, noiseless nature of greenery is a source of happiness. Like moving photo magnets and rearranging them on the fridge stimulates the mind to be creative, nurturing plants makes the mind free and relaxed. This process brings positivity in our mental wellbeing, and definitely increases our creative thinking abilities.

Improving Air Quality

Plants bring oxygen into the living space and they help in removing pollutants from the air. These clean up poisons and add moisture in the air hence enhancing air quality. Cleansing of air is good for breath, and therefore good for mental health. This leads to the same effect when the body is ‘awake’ the mind too becomes sharp thus generating a feeling of less anxiety.

Therapeutic Presence

They are assigned with the task of taking care of plants and taking care of plants becomes a therapeutic exercise. Stimuli such as watering, pruned or nurturing is a way of providing individuals with a feeling of responsibility as well as having some work to do. From here, physical touch increases emotional growth among people so that they will feel comforted, mentally stable.

Mindful Living

Plants make people conscious that it is essential to embrace current events as they are. Daily observation of a plant growing demonstrates the fact that with consistent efforts, even in the form of watering, one has to be patient. This is because it is oriented towards the ‘now’ thereby freezing activities that cause overthinking and rumination which are hallmarks of stress and mental fatigue.

Reducing Fatigue

Greenery has been found to reduce mental fatigue level. Although it is an anthropomorphism, plants make people recall that it is possible not to rush somewhere and take a few deep breaths. Thereby we can free ourselves from the high speed of the modern world at least within a designated territory close to nature.

Social Interaction and Well-being

We also get to interact with different people in the society since people share their experience and ideas regarding their plants. This provides a sense of togetherness over an activity that can make them feel at ease thus reduces symptoms of stress or anxious feelings, just like how families put up photo magnets on their refrigerators and share stories over them.

Sense of Accomplishment

Most people find a lot of satisfaction in nurturing their indoor plants to grow. Maybe it’s the feeling that you have a purpose of caring for the plant and seeing it grow under your care. This feeling that one has been able to achieve something can also be a major boost to the self-esteem of an individual and can help in the reduction of anxiety and thus having enhanced or better well being.

Natural Colour Therapy

The green foliage of the indoor plants and the spectacular flowers are capable of providing natural colour therapy. Looking at the colours’ effects on the human body, green even has higher rated calming properties. If you have plants in your home or office, you are in a way allowing positive energy to keep your emotional nature in check.

Connection with Life Cycles

Flowers help to bring cultural aspects of life as they are cyclic in nature. Like any flower, they come, blossom, fade, and bud again just like we do with our feelings. This link with the cycle of life assists us to deal with change, loss and restoration thus boosting our ability to deal with challenges affecting our mental health.

Healing Environments

Indoor plants for healing purposes are implemented in hospitals and therapy centres. This is why planting has shown to have a positive impact on the patient’s health and it is observed that patients with plants around them take less time to recover both physically and mentally. This is so because plants create a calming environment, free from stress thus enhancing physical and mental health.

Reduced Noise Levels

Plants are also known for their ability to dampen background noise in indoor environments. This results in less noise pollution hence creating a suitable environment that would help in increasing concentration and overall mental relaxation.

Sense of Belonging

Last but not least, the plant’s interior gives an aspect of companionship. Taking care of life also makes people, especially those who feel lonely feel connected in some ways. This silent relationship may help people feel less lonely and have better mental health.

Bottom Line

As it can be seen, placing some photo magnets on a fridge makes people happy or gives them inventive ideas, thus, being surrounded by plants contributes to people’s serenity and togetherness. Quiet’s insights are as close as whispers of the world telling us about the beauty and the spiritual awesomeness of nature in helping our minds to find solace in the midst of the noise that we ordinarily inhabit.

Achyut Acharya

Achyut Acharya is a part-time blogger who writes articles for Frequently. His work covers a range of home style topics including: investments, DIY and life hacks ranging from the chic to shabby & rustic. Achyut writes ideas in the form of articles, when not writing for readers he can be found enhancing life. He is approachable for collaborations or feedback on his work.

The post The Role of Indoor Plants in Improving Mental Health appeared first on Health Loops.