Have you had your superfood for the day?

Unless you have been living under a rock, you may have come across the term ‘superfood’ already. While the term may have taken off for Instagrammed feeds, in reality, superfoods are simple. 

Superfoods are foods that typically are plant-based, but some fall under the fish and dairy categories. Superfoods are considered to be nutritionally dense, and rich in antioxidants and minerals. It’s the kind of food that your mind and body would thank you for. 

From a young age, we are taught that what we eat has a direct impact on our body and mind. And that’s true. Food can boost our mental and physical health quite literally. Here are a few superfoods you can integrate into your diet. 

Ashwagandha

Welcome to the Indian ginseng! 

Ashwagandha, an evergreen shrub, has been used in Ayurvedic medicine for centuries to promote mental health and wellness, and has been shown to reduce symptoms of anxiety and depression (Chandrasekhar, Kapoor, & Anishetty, 2012).

Limited studies have shown that ashwagandha has a positive impact on stress, anxiety, depression, and overall cognitive function. A study published in the Journal of Alternative and Complementary Medicine found that ashwagandha supplementation reduced symptoms of stress and anxiety in patients with a history of chronic stress. 

Other studies have found that ashwagandha supplementation improved symptoms of depression and anxiety in individuals with major depressive disorder 

You can easily add ashwagandha to your diet by taking it as a supplement, found online or in retail stores. However, if you are experiencing symptoms of depression, it’s advised to get in touch with a mental health professional rather than supplement on your own. 

Reference

K Chandrasekhar, Jyoti Kapoor, Sridhar Anishetty, A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults https://pubmed.ncbi.nlm.nih.gov/23439798/

Chia seeds

Chia seeds are rich in essential fatty acids, particularly alpha-linolenic acid

(ALA), which is an omega-3 fatty acid. This fatty acid is important for brain function and has been shown to have a positive impact on mood and cognitive performance. 

Additionally, chia seeds are a good source of fiber, protein, and antioxidants, which can also contribute to mental well-being. Studies have also shown that consuming chia seeds can help regulate blood sugar levels, preventing mood swings and cognitive decline.

Reference:

“Chia seeds and mental health: What you need to know.” Medical News Today, MediLexicon International, 12 Apr. 2021, www.medicalnewstoday.com/articles/323248

“Chia Seeds: Health Benefits, Uses, and Risks.” Healthline, Healthline Media, 2021, www.healthline.com/nutrition/chia-seeds 

Turmeric 

Turmeric is another superfood that is believed to be beneficial for mental health. This spice has been used for thousands of years in traditional Indian medicine, and recent research has shed more light on its potential benefits for mental health. 

Of all the superfoods on this list, turmeric is probably the one that is most common – something that you can easily find in your kitchen at all times.

Turmeric contains a compound called curcumin, which is thought to have anti-inflammatory and antioxidant properties. Some studies have suggested that curcumin may help improve symptoms of depression and anxiety, although more research is needed in this area.

Reference:

Lopresti, A. L., et al. (2014). “Curcumin for the treatment of major depression: a randomized, double-blind, placebo-controlled study.” Journal of Affective Disorders, 167, 368-375.

Sanmukhani, J., et al. (2014). “Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial.” Phytotherapy Research, 28(4), 579-585.

Walnuts

Walnuts are high in antioxidants and anti-inflammatory compounds, which help protect the brain from aging and reduce the risk of cognitive decline. 

They are also great mood-boosters. Walnuts contain high levels of tryptophan, an amino acid that helps the body produce serotonin, which is known as the “feel-good” hormone. This can help improve mood and reduce symptoms of depression and anxiety. 

With high levels of alpha-linolenic acid and Omega-3 fatty acids, walnuts can improve memory and cognitive performance. These and the antioxidants found in walnuts are great at reducing stress levels as well. 

Reference

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5346970/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6580374/

Cacao

Cacao, the main ingredient in chocolate, has been linked to various health benefits. According to a review published in the journal “Antioxidants” (2020), cacao contains high levels of flavonoids, which are powerful antioxidants that can help reduce inflammation and oxidative stress in the body. This can contribute to improved brain function and reduced risk of chronic diseases such as cardiovascular disease, diabetes, and certain types of cancer.

Another study found that consuming cacao flavonoids can improve cognitive function and mood within a few hours of ingesting. The study participants also reported increased concentration, and improvement in blood pressure after consuming cacao flavonoids.

It’s important to note that most of these benefits come from pure, minimally processed forms of cacao, such as raw cacao powder or nibs, rather than highly processed chocolate products.

Making superfoods a habit 

If you’re starting your journey of eating right for your mind and body, it would be great to include these superfoods and feel the difference. Making small changes can change your overall well-being if you’re doing it consistently. 

You don’t have to make drastic changes in your current food habits. Just try and include foods that are high in vitamins, minerals, and antioxidants. Including superfoods can easily help you in getting the right amount of these. 

While nutrition plays a role in mental fitness, it’s important to consider a holistic, well-rounded approach to taking care of your mental well-being. Support good nutrition with behavioral changes, with the help of a therapist or a mental health professional as well.