The food we eat is closely connected to our emotional state. The items we choose to consume significantly influence our moods. In a discussion with Lifestyle, Tanya Khanna, a nutritionist and yoga instructor at Alive Health, stated, “The food you consume has a profound impact on your mood, concentration, and overall mental health. Superfoods, which are rich in nutrients, contain vitamins, minerals, antioxidants, and other vital substances that regulate neurotransmitters, diminish inflammation, and help sustain emotional balance.”

Here are superfoods that can enhance cognitive health:

Walnuts and flaxseeds:

Omega-3 fatty acids play a vital role in maintaining optimal brain function, with walnuts and flaxseeds being among the most abundant plant-based sources of these essential nutrients. These beneficial fats contribute to improved memory, heightened concentration, and overall cognitive performance, while also helping to reduce symptoms of depression and anxiety.

Turmeric:

Curcumin, the primary active ingredient found in turmeric, possesses strong anti-inflammatory and antioxidant characteristics that protect brain cells from harm. Studies suggest that it may alleviate symptoms of anxiety and depression by enhancing the levels of serotonin and dopamine.

Dark chocolate:

Dark chocolate (with a minimum of 70% cocoa) contains flavonoids, magnesium, and tryptophan, which contribute to lowering stress and improving mood. It also increases blood flow to the brain, supporting cognitive function.

Berries:

Berries such as blueberries, strawberries, and blackberries are rich in antioxidants that help to reduce oxidative stress and inflammation within the brain. Consuming these fruits supports cognitive performance.

Fermented foods:

Fermented foods, including yoghurt, idli, dhokla, kimchi, and sauerkraut, are abundant in probiotics, which support gut health. Given that the gut is often described as the "second brain," maintaining a healthy gut microbiome can lead to improved mood and reduced anxiety levels.

Leafy greens:

Leafy dark greens, including moringa, curry leaves, and spinach, are rich in folate and iron, which are essential for the production of neurotransmitters. A folate deficiency has been linked to mood disorders, highlighting the importance of these greens in promoting mental health.

Pumpkin seeds:

Pumpkin seeds contain high levels of magnesium, zinc, and tryptophan, all of which contribute to lowering stress and anxiety. Magnesium is essential for brain function and mood.

Bananas:

Bananas are rich in vitamin B6, which plays a crucial role in the production of serotonin, often referred to as the "happiness hormone." Additionally, they are a source of natural sugars and fibre, offering sustained energy while helping to stabilize mood fluctuations.

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