Healthy Gut, Healthy Mind: 10 Brain-Friendly Foods to Improve Mental Health

Beetroots, as this photo indicates, can be planted very close together, making them a great urban farming crop; although we'd advise either thinning out the very small ones, or pickling/preserving them as they don't always make great fresh eats. 

Brain-friendly foods called “superfoods” can enhance different aspects of brain health. People who suffer from mental troubles often seek help by visiting their primary doctor or psychologist. This normally results in a long list of prescriptions with side effects that, from personal experience at least, don’t always improve and can sometimes worsen mental health. 

Luckily, there are many natural approaches for improving mental health, including the foods mentioned below. With a few simple dietary changes, you may be able to boost your cognitive function and reduce symptoms of depression, anxiety, and mental health disorders, without the handful of pills. 

Here are 10 brain-friendly foods that have been found to improve mental health:

Onions can easily be grown in a pot, perfect for urban farming.

Blueberries are surprisingly resilient, and therefore quite a good starter plant.

1. Leafy greens are a must-have in your brain-boosting diet. Whether your taste buds prefer spinach, romaine, or mustard greens, incorporating leafy greens into your diet can significantly improve mental wellness. These greens are high in folic acid and B vitamins, which some suggest reduce your risk for depression, fatigue, and insomnia. Spinach is high in lutein, an antioxidant that cleanses toxins from the brain and prevents age-related mental decline.
2. Broccoli is packed with Vitamin K, which is found to enhance brain function while reducing the chances of developing dementia. It has also been found to promote brain healing following trauma or illness. Broccoli contains sulforaphane, which may fortify and repair the blood-brain barrier following damage from injury or illness. 
3. Tomatoes are the clean-up crew for your brain. High in Lycopene, they help our bodies fix the damage caused by free radicals. Free radicals roam our bodies causing damage to anything and everything they come into contact with, including our brain. These radicals damage brain cells over time reducing mental capabilities such as memory, attention span, concentration, and logic skills. 
4. Onions contain selenium, a trace mineral that plays an important role in mental wellness and functioning. Some studies suggest that low levels of selenium contribute to depression and anxiety. 
5. Sage does more than adding flavour to your favourite dish. It contains powerful antioxidants similar to those found in Alzheimer prescriptions. This herb improves short-term memory, comprehension speed, and concentration. It also improves the connectivity among different regions of the brain. 
6. Blueberries and strawberries cleanse the brain and eliminate toxins. They are rich in antioxidants, more specifically polyphenols. These compounds improve short-term memory and concentration delaying the onset of dementia and Alzheimer’s. 
7. Pumpkin and its seeds are high in zinc, which enhances problem-solving skills, mental speed, and has been found to boost memory. Pumpkin also contains niacin, which improves neuron activity; this results in decreased anxiety. Anxiety can have an impact on the ability to sleep and concentrate, so this serves to improve mental function as well.
8. Avocado is one of the better-known superfoods of the bunch and for good reason. This brain-friendly food has over 20 nutrients, is high in omega-3 fatty acids (very helpful for me at least when managing depression) and has an abundant amount of Vitamin K and E. Avocado also contains folate, which prevents nerve fibres from becoming “tangled” – a condition that has also been associated with Alzheimer’s disease. 
9. Beets (and beet juice) contain many nitrates, which help to increase blood flow to the brain. More blood flow means more brainpower, including sharper reasoning skills, improved attention span, and better memory and concentration.
10. Celery is a rich source of Luteolin, a plant compound that can calm inflammation in your brain, which is a primary cause of many brain related disorders. Luteolin has also been linked to reducing memory loss. In addition to celery, peppers and carrots are also good sources of Luteolin.

See some of our other posts for more about the very underrated sage, and its other health benefits.

So go ahead and eat yourself happy. Even if you’re sceptical about the ability of fruit and veg to combat mental and brain disorders, the myriad other health benefits of a fresh diet make it an experiment worth undertaking…especially if you add to the fun by growing your own!