2024-02-20 13:19:15
– Fish rich in Omega-3:
Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for proper brain function. Fatty fish such as salmon, trout and sardines are excellent sources of omega-3s. These fatty acids are linked to reducing brain inflammation and improving cognitive function, which can positively contribute to mental health.
Fatty acids such as omega-3 and docosahexaenoic acid can promote proper brain function. | Photo: Getty Images
– Fruits and vegetables:
Colorful fruits and vegetables are rich in antioxidants, vitamins and minerals that support brain function. Berries, in particular, are full of antioxidants that can help combat oxidative stress, a factor that has been associated with mental disorders. Additionally, leafy greens like spinach and kale provide folic acid, which is linked to reducing the risk of depression.
– Nuts and seeds:
Almonds, walnuts, chia seeds, and flax seeds are examples of foods rich in healthy fats, proteins, and nutrients that benefit the brain. These foods contain alpha-linolenic acid, a type of omega-3, as well as magnesium and zinc, which play an important role in brain function and mood regulation.
– Legumes and whole grains:
– Chocolate negro:
Dark chocolate, in moderate amounts, can be beneficial for mental health. It contains flavonoids, antioxidants that can improve blood flow to the brain and aid cognitive function. Additionally, dark chocolate releases endorphins, the “happiness hormones,” which can have a positive impact on mood.
The connection between diet and mental health is undeniable. | Photo: Getty Images
– Green Tea:
Green tea is known for its content of antioxidant compounds and for containing L-theanine, an amino acid that can have relaxing effects and improve concentration. Green tea has also been shown to have neuroprotective properties, helping to protect brain cells from oxidative stress.
– Yogurt and probiotics:
The connection between the gut and the brain, known as the gut-brain axis, has gained prominence in recent research. Eating yogurt and other probiotic-rich foods can promote gut health, which in turn can positively influence mental health. A healthy gut is associated with balanced neurotransmitter levels and a controlled inflammatory response.
Important considerations:
- Balance and moderation: The key to a diet that benefits mental health is moderation and balance. No food alone can guarantee a healthy mind, but a varied and balanced diet can contribute to overall well-being.
- Adaptability to individual preferences and needs: Dietary preferences and individual needs vary. It is important to adapt the diet to specific needs and seek guidance from a health professional or nutritionist if necessary.
*This article was created with the help of artificial intelligence that uses machine learning to produce human-like text, and curated by a specialized journalist from El País.
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