I guess you already have the whole grain bread, fruits and vegetables in your grocery shopping list. There are however some foods, which you might skip as fattening, if you don’t know that they are surprisingly good for your brain and mood.
Eggs. Eggs are the nutritional power balls, which contain vitamin B12, and vitamin D. B12 is crucial for nerve cells: A deficiency causes irritability, depression, and cognitive decline. Vitamin D is hard to find in nonfortified foods. Studies have increasingly linked low levels of vitamin D to depression, dementia, Parkinson’s disease, and PMS,
The eggs also contain little folate to keep our brain’s neurotransmitter factories humming, and some Iodine, which is essential for proper thyroid function. You probably already know that underactive thyroid leads to lethargy, weight gain, and depression.
Butter is fatty- yes- but it has a long list of nutrients that are not found in most vegetable oil, including vitamin A, D and B12.
Vitamin A promotes the production of neurotransmitters such as dopamine that are critical players in mood and memory.
Butter from grass-fed cows is even healthier. It contains omega-3 fatty acids, which cool inflammation and promote the growth of new brain connections. It also delivers higher levels of a special fat called conjugated linoleic acid, or CLA. This CLA increases blood flow to the brain, extends the life of brain cells, and counteracts the effects of the stress hormone cortisol. The more fresh grass a cow eats, the more nutritious is its milk and butter.
Anchovies. The densest source of omega-3 fatty acids is cold-water fatty fish, and anchovies have twice as much as tuna. Pregnant women who eat more omega-3s have children with higher IQs. Anchovies are healthier than tuna for another reason too: They’re low on the food chain, so they’re often virtually free of brain-damaging mercury.
Coffee. Too much coffee can be harmful, but few cups in a day are just good for you. Caffeine causes an increase in dopamine, which boosts your confidence, focus, and mood. Coffee gives you great boost before mental or physical exercise.
In addition to its stimulating properties, a cup of coffee has more antioxidants than a glass of grape juice or a serving of spinach.
Coffee contains also two phytonutrients, norharman and harman, which function as a class of antidepressants called monoamine oxidase inhibitors. People who drink a few cups of coffee daily have a decreased risk of brain disorders such as depression and dementia.
Walnuts. One walnut has the natural power to grow into a huge tree. Nuts contain a wealth of trace minerals, macronutrients, and vitamins. (magnesium, copper, iron, manganese, zinc, calcium, omega-3s, vitamin E, and folate and other B vitamins) The walnuts are like multivitamins designed by the nature.
Next time you make your grocery shopping list, do not only choose low-fat foods and foods with fibres.