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The 35 Best Brain Foods

The 35 Best Brain Foods

Food and mood are so complicated that they have inspired a new field of brain study: nutritional psychiatry, which examines how what we eat affects how we feel.

The foods you eat can make or break everything from your work and productivity to your mental state and physical health. To boost your mood and brain energy levels, put these 35 foods on your grocery list:

Complex carbohydrates

1. Pumpkin seeds
2. Apples
3. Chickpeas
4. Strawberries
5. Oatmeal

Complex carbohydrates contain more nutrients than simple carbohydrates and, because of their higher fiber content, take longer to break down.


6. Eggs
7. Salmon
8. Lentils
9. Chicken
10. Lean meat

Protein is necessary for healthy energy levels. It takes longer to digest than carbohydrates, keeping blood sugar balanced and providing sustained energy.

Healthy fats

11. Avocado
12. Olives
13. Tofu
14. Dark chocolate
15. Sardines

Omega-3 fatty acids are part of cell membranes, especially in the brain, and eating foods like salmon and sardines has been shown to ease depression and improve mood.

Speak up

16. Spinaq
17. Asparagus
18. Lakra Brukseli
19. Shege
20. Midhje

Folati luan një rol në prodhimin e dopaminës dhe ndikon në neurotransmetues të tjerë të lidhur me humorin, duke ju ndihmuar të mbani qetësinë dhe të vazhdoni.


21. Patate
22. Gjel deti
23. arra
24. Fasule
25. Kuinoa

Hekuri i ulët mund të shkaktojë lodhje dhe depresion. Proteinat që gjenden në hekur ndihmojnë gjithashtu në ruajtjen e funksionit dhe zhvillimit të shëndetshëm të trurit.

Vitaminë C

26. Portokall
27. Limon
28. Kivi
29. Speca
30. Domate

Vitamin C is an antioxidant that helps the body's ability to produce neurotransmitters, including dopamine and serotonin, both of which work to stabilize mood.


31. Cherry 32. Grape
33. Barley
34. Broccoli
35. Pistachio

Melatonin does not have a hypnotic effect. Instead, it moves you into a state that helps ease your way to sleep. Eating foods rich in melatonin before bed can help you take full advantage of the natural increase in this hormone that is released in the evening.