Our brain health is directly linked to our diet. A healthy, balanced diet helps in reducing brain fog, improving focus and attention and boosting mood. In an interview with HT Lifestyle, Amreen Qureshi, nutritionist and founder of Ask a Dietitian Diet Clinic said, “Poor eating habits and nutritional deficiencies can trigger anxiety, fatigue, and low mood. A balanced diet, rich in essential nutrients and natural plant compounds (phytochemicals), supports not only our physical health but also emotional well-being.” Also read | Chia seeds to dark chocolate, doctor says eat these 6 healthy superfoods to boost your brain, memory and focus
Add these nutrients to daily diet for better brain health:
Omega-3 fatty acids: Found in fatty fish, chia seeds, flaxseeds, walnuts, and almonds, Omega-3 fatty acids are rich in DHA and EPA, which are vital for brain cell structure and communication. They help reduce inflammation and support better brain function.
Magnesium: Found in dark chocolate, nuts, and green leafy vegetables, magnesium has a calming effect on the brain and helps regulate the nervous system.
Vitamin D: Known as the sunshine vitamin, it is made in the skin with sunlight exposure. Vitamin D helps in the production of serotonin and dopamine, two key mood-balancing chemicals in the brain. Low levels of Vitamin D is linked to depression. Also read | Your brain’s new best friend is hiding in the kitchen: It’s the MIND diet; know what it is
Iron: It is needed to carry oxygen in the blood. A lack of iron lowers stamina and affects memory and focus. Foods like red meat, amaranth leaves, and moringa are rich sources of iron.
Tryptophan: An amino acid found in milk, dairy, bananas, almonds, peanuts, and soy, it helps produce serotonin and melatonin, which regulate mood and sleep.
Blue and purple foods: Blueberries, jamun, purple cabbage, and grapes contain anthocyanins, powerful antioxidants that protect brain cells, enhance memory, and slow cognitive aging.
B vitamins: Especially folate and vitamin B12 (cyanocobalamin) are essential for production of neurotransmitters. These vitamins support overall brain health and reduce the risk of mood disorders. Also read | 5 food items to improve your mood, brain and mental health: Nutritionist recommends
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
