Bonus Recipes Inside
The Power of Food For Your Mental Health
While all nutrient dense foods have an impact on your overall health and brain, there are a few foods that are considered superfoods for your brain. Healthy fats such as those found in salmon, avocados, and full fat dairy have been shown to protect cognitive functioning as we age. (1) Antioxidants such as green tea, sprouts, and berries have protective factors against oxidative stress in your brain. This decreases biological changes that can contribute to mental health disorders. (2) When you regularly consume brain boosting nutrients you not only give your brain the nutrition it needs to function today, but you also create the foundation to minimize cognitive decline and diseases later in life. Many brain superfoods can be prepared and consumed even with tight budgets, little time or no cooking skills.
Powerhouse Nutrients for Your Brain
Antioxidants– Protect our brains against oxidative stress which can be damaging to brain cells long term. Foods rich in vitamins C and E such as citrus, berries and avocados can protect against damage.
Omega-3 fatty acids– Reduce inflammation in the body, increase neurotransmitter release, and improves cognition (3) Omega 3’s can be found in foods such as fatty fish, walnuts, flaxseeds, avocados, and pasture raised eggs.
Magnesium– Promotes relaxation by regulating your HPA axis and helping you manage stress. Foods rich in magnesium include brown rice, dark chocolate, oats, and spinach.
Fermented foods- Help strengthen your gut microbiome and strengthen your gut- brain axis. This is important because several bacteria strains can produce neurotransmitters like GABA (a neurotransmitter that plays a role in the calming and relaxation of your mood). Yogurt, kefir, kimchi, sourdough, or miso are all tasty and easy ways to support your gut microbiome.
Vitamin D- Promotes serotonin production and can be found in free range and pasture raised egg yolks, fortified dairy and fatty fish like salmon. You can also get vitamin D from sun exposure. Check out how vitamin D can support your mental health here.
💬 Your Mental Health Is a Whole-Body Experience
Therapy is powerful—but so is supporting your mind from the inside out. At [Your Practice Name], we believe in a full-picture approach to mental health.
You don’t have to change your entire diet overnight. Start small. Start with one smoothie. And remember: you’re nourishing more than just your body—you’re fueling your mind.
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Bonus Recipes
