6 Delish Fruits & Vegetables for Better Mental Function
Getting in good physical health is important, but what’s even more so is ensuring your mental health remains in good shape too. While there are many factors that can contribute to wavering mental health, eating more fruits and vegetables has been associated with healthier mental state and function.[1]
If you’re having mental health issues, don’t ignore them. Make sure you get the help you need and while you’re at it, eat some of the following fruits and vegetables that can help give you the nutrition you need to bring back balance into your life.
1. Berries
All those beautiful, colorful berries including strawberries, blueberries, raspberries, and blackberries have some of the highest antioxidant content available. Antioxidants destroy free radicals, and among their many health benefits, they help improve brain health and fight off cognitive decline.[2]
Berries are natural mood boosters, so they are a perfect treat for anyone with depression. Toss them on top of your oatmeal in the morning or make a naturally sweet smoothie to get their bounty of benefits.
2. Avocados
With plenty of good fats and a natural source of oleic acid, an avocado a day gives your brain the power it needs to run smoothly. As if you needed an excuse to eat more guacamole, avocados are a great mood-boosting food that has been shown to improve cognitive health and performance.[3]
3. Dark Leafy Greens
A link has been found between clinical depression and brain inflammation.[4] Dark leafy greens have been shown to reduce inflammation throughout the entire body. They’re a rich source of folate, which is an important vitamin for brain function.[5] So make a salad full of spinach, kale, and other greens.
4. Tomatoes
Another item from the produce section that will do your body and mind good is the tomato. Tomatoes, like those dark leafy greens, are rich in folate. When you’re making that super green salad, toss a few tomatoes on top. The more folate you have the better as a deficiency in folate can lead to depression and fatigue.[6]
5. Apples
Apples have always been revered as the food that will keep your doctor away. It can also help keep mental health problems away. They have loads of antioxidants and research has shown that some components in apple juice combat cognitive decline and mental disorders associated with oxidative stress.[7][8]
Additionally, apples are rich in soluble fiber. The more soluble fiber you have, the better balance you have with blood sugar and cholesterol levels.[9]
6. Olives
It’s long been known that olives and olive oil provide your body with the healthy kind of fat it needs, and recent studies have only confirmed some of the many benefits of this incredible food for mental health and cognition.[10][11]
If you’re not already cooking up everything with olive oil, do it now! Just mind your measurements since one tablespoon contains about 120 calories. Or you can toss a few whole olives onto that green salad from above, making one super healthy brain-boosting dish!
There are many other raw fruits and vegetables you should be eating for your overall health and well-being. While they’re no substitute for a talk with your doctor, ensuring that your body gets the nutrients it needs can help you feel more positive and balanced in your daily life.
References
- https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00487/full
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/
- https://www.mdpi.com/2072-6643/9/9/919/htm
- https://www.medicalnewstoday.com/news/severe-depression-linked-inflammation-brain-288715
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385290/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810582/
- https://www.ncbi.nlm.nih.gov/pubmed/14978604/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
- https://www.ncbi.nlm.nih.gov/pubmed/15163472/
- https://jnnp.bmj.com/content/84/12/1318
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689195/
