Brain is the most important organ of our body. It defines who we are. It governs our mental health. It controls how we feel, how we think, and subsequently how we act. Though there are external factors a well that affects our mental health, but the primary thing to take care of for our mental health is the brain.
Brain is the most powerful organ of our body. If we can control our brain, we can achieve great success in lives. On the other hand, if our brain controls us, we can run into a lot of troubles.
Our brain consists of 60% fat. Hence, our brain needs healthy fats for its well-being. Healthy fats come from omega fatty acids like omega-3. Apart from omega-3 fatty acids, we also need foods rich in anti-oxidants to deal with the free radicals which adversely affect our brain and other organs.
We have listed below the vegetables which have important elements which take care of our mental health:
1. Spinach
Spinach helps to fight with free radicals which are serious threat for brain and its functioning. Spinach has Vitamin C and beta-carotene which has anti-oxidant properties which in turn neutralise the free radicals. Spinach is also rich in Alpha-linolenic acid (ALA), which is an Omega-3 fatty acid.
2. Kale
Kale is another leafy vegetable which takes care of our brain’s health. Kale has important vitamins such as vitamin A, C and E, and also mineral called selenium. These are anti-oxidants which fight with free radicals and hence, protect our brain from diseases. Kale is also a good source of ALA.
3. Brussel sprouts
Brussel sprouts are loaded with tons of vitamins and minerals. It is rich in Vitmain B1, also known as Thiamine, which is essential for concentration and reducing stress. People even use thiamine supplement to reduce stress. Brussel sprouts are, too, a good source of ALA omega-3 fatty acid.
4. Broccoli
Studies have shown that fibre reduces anxiety. Broccoli, which is a super source of fibre and a cruciferous vegetable, is considered a brilliant food for mental health. Broccoli has anti-oxidants like Sulforaphane and spermidine, which counterattack free radicals, which affect our mood. Hence, broccoli acts as an anti-depression food as well.
5. Cauliflower
Cauliflower is another cruciferous vegetable with properties similar to broccoli. Cauliflower has an important nutrient called Choline. Choline is important for brain development. It also helps in dealing with the memory problems which arise with age. Like broccoli, cauliflower, too, has anti-oxidants which fight with free radicals which can affect our brain.
The above sources, as we have seen, are top 5 vegetables which are rich in ALA omega-3 fatty acids and anti-oxidants, which are essential in maintaining our brain’s health. There are stronger omega-3 fatty acids than ALA viz. docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You also include foods which are rich in EPA and DHA in your diet. Sources which are rich in EPA and DHA are nuts, seeds, and fish.
A sound health requires nutrients from a variety of sources. Hence, to maintain a healthy lifestyle, instead of depending upon only a single category of food items, consume the nutrients from a variety of sources. A comprehensive diet plan will surely keep your mental health sound for a longer duration.
