Nourish your brain with these 5 mineral-rich foods
What's the story
Did you know that mental wellness is largely dependent on the nutrients we eat?
Minerals are essential for keeping our brains healthy and our minds sharp.
Including mineral-rich foods in your diet can help keep your mind clear, your mood stable, and your brain functioning well.
Here are five important foods, rich in the minerals necessary for mental wellness, and how they help.
Leafy greens
Spinach: A green powerhouse
Spinach is loaded with magnesium, which is known to cut down stress and anxiety levels.
Magnesium is involved in regulating neurotransmitters that send messages throughout the brain and nervous system.
Adding spinach to your meals can give about 20% of the recommended daily intake of magnesium per serving, aiding mental relaxation and lifting your mood.
Nutty Boost
Almonds: Nutrient-dense nuts
Almonds are an amazing source of zinc, which is critical to keep our immune system healthy and reduce inflammation in the brain.
Zinc deficiency has been associated with depression and other mood disorders.
Just a handful of almonds gives about 15% of the daily recommended intake of zinc, which makes them a perfect snack for improving your mental health.
Legume benefits
Lentils: Protein-packed legumes
Lentils are loaded with iron, which is essential for delivering oxygen to the brain.
Sufficient iron levels ensures that your brain gets enough oxygen to operate at its best.
Low iron levels can make you fatigued and affect your cognitive performance.
Eating lentils regularly can help maintain healthy iron levels, which supports energy generation and concentration.
Seed power
Pumpkin seeds: Tiny nutritional giants
Pumpkin seeds are loaded with magnesium as well as zinc, making them a dual-benefit food for mental wellness.
These seeds also contain tryptophan, an amino acid that aids in serotonin production—a neurotransmitter responsible for mood regulation.
Just one ounce of pumpkin seeds provide about 37% of the daily recommended intake of magnesium.
Grain goodness
Quinoa: The ancient grain
Quinoa is high in protein and loaded with manganese, essential for protecting brain cells from oxidative stress.
Manganese is an antioxidant that prevents damage from free radicals associated with aging and neurological diseases, such as Alzheimer's and Parkinson's.
Eating quinoa regularly can provide these benefits naturally without having to take supplements.