Top 5 Healthy Foods that Boost Mental Fitness

What is Mental Fitness?

Mental fitness is manifested in the ability to perceive, analyze and process information, make decisions and act. If you notice that these numbers have dropped, add the brain-healthy foods to your diet that are rich in antioxidants, minerals and vitamins. Food helps to boost mental fitness and also provides increased processing of information by the brain.


Why is Food Important for Mental Fitness?

  • Your brain must supply energy to the body. It controls so many functions, and it also requires a lot of resources to do so. At rest, up to 20% of your metabolism comes from brain activity alone.
  • In youth, we do not notice how mental activity exhausts us. But with age, everything changes. The high metabolic rate in our brain creates many reactive (and potentially harmful) free radicals that the body naturally neutralizes with antioxidant compounds.
  • If the body does not receive antioxidants as we age, this can lead to cell damage from free radicals. This is where degenerative processes begin. And that’s why consuming antioxidants from whole foods are so important for mental health and fitness.


Foods that Boost mental Fitness

Scientists have long associated nutrition with cognition, so it’s no surprise that the healthiest foods for the brain are one of the hottest topics in health. Many studies show that regular consumption of certain foods can help improve memory, improve concentration, and prevent mental diseases. Saturating the brain with healthy raw foods leads not only to increased mental performance but also to an improved quality of life. Foods that are good for the brain and mental health include:


  • Walnut
  • All nuts are good for the body because it is an excellent source of healthy fats. But, if we are talking about good brain function, then walnuts should be a priority. They are rich in alpha-linolenic acid (ALA) and Omega-3.
  • The lecithin contained in walnuts improves memory and intensifies brain activity. It also contains a lot of vitamin C, which speeds up the process of thinking.
  • In addition, nuts prevent brain ageing. Finally, nuts are very high in calories, so they perfectly saturate the body. And even in their form, they resemble our brain, thus hinting to us about their useful properties.
  • Turmeric
  • Turmeric is called the “golden spice” not only because of its colour but also because of its unique properties. The unique properties of turmeric have been known for more than one millennium, and it is one of the most ancient and well-known remedies in medicine.
  • Research published on Brain MD Health has shown that not only does turmeric reduce inflammation in the body, but it also helps increase brain-derived neurotrophic factors.
  • Regular use of this spice leads to an improvement in memory and brain function in general, as well as a decrease in the risk of degenerative processes.


  • Flax Seeds
  • One of the best nutritional supplements is flax seeds; the benefits of eating them affect the entire body, including the mental health of a person. Nutritionists value versatile, rich foods, so their recommendations are increasingly focused on flaxseeds.
  • Flax seeds, rich in a wide variety of vitamins and minerals, are extremely beneficial for the body. They are often used for the prevention of various diseases and are also used in treatment.
  • Flaxseeds are of great benefit during pregnancy due to the lecithin and Vitamin-B they contain to protect nerve cells, preventing the development of postpartum depression and other mental disorders.
  • Spinach
  • Experts noted that spinach has a good effect on the mental state of a person keeps the skin healthy and clean. Magnesium maintains adequate levels of serotonin, which plays a key role in preventing the development of depression and maintaining good mental health.
  • Regular consumption of spinach will provide an opportunity to protect you from senile dementia protect yourself from cardiovascular and eye diseases, cancer, and stroke.
  • Spinach contains a scattering of useful substances: omega-3 acids, lutein, zeaxanthin, carotenoids and potassium. Moreover, with the help of spinach, you can recover faster after an intense workout.
  • Colourful fruits and vegetables
  • Blueberries contain special components that improve memory, as well as affect the vestibular apparatus (motor coordination, balance). In addition, the substances contained in this berry prevent many brain diseases associated with ageing. A blueberry extract will help restore lost memory
  • Similarly, the high content of antioxidants and vitamin C in apples will help maintain mental clarity even for the elderly, as well as help focus.
  • Eating just one serving of leafy green vegetables every day slows age-related cognitive decline. Scientists state that the compounds that make up red pepper, blueberries, broccoli, eggplant can suppress inflammation of the nervous tissue improve memory, sleep, and mood. Fruits and vegetables are good sources to boost physical as well as mental fitness.

About Zahid Shaukat

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