Sometimes, your mental battery is barely charged. You are able to function, but you notice that you aren’t operating at full mental capacity. Within the past century, there has been more research on how food can influence mental health or improve brain function. In fact, there is ongoing research that continues to show how the foods you eat affect your mental health.

With so much available research and information about food these days, you have a unique opportunity to fill your plate with brain-supporting foods. Which ones are the best to put on your plate, though? Continue reading to learn about five foods that researchers deem “power players” for your mental health. 

Lentils

A one-cup serving of lentils offers 15.6 grams of dietary fiber and 18 grams of protein. These legumes are underrated in the culinary world, and black beans or chickpeas tend to overshadow them. Because lentils are naturally rich in vitamin B9 (folate), they rank high on the antidepressant food scale. According to researchers, low levels of folate can increase the risk of both dementia and depression. Toss lentils in your salads, cook them in chili, or use them as a meat replacement for tacos. Lentils can be the stars of the show, but they can also take a supporting role to a main dish. 

Berries

These antioxidant superstars are low in sugar and pack a serious nutritional punch. Several studies indicate that berries are popular brain foods because they contain phytonutrients that encourage neurotransmission, neuroplasticity, and healthy inflammatory response. If berries are not in season, or fresh berries cost too much, frozen berries are great. Just make sure to look at the ingredient list to ensure there are no preservatives or added sugars. Raspberries, blackberries, and blueberries go great in smoothies, salads, oatmeal, and beyond.

Microgreens And Sprouts

Microgreens and sprouts make great additions to any salad or sandwich. Think of microgreens like concentrated nutrient bombs of their larger green counterparts. The nutrient density of microgreens is very attractive to nutritional psychiatrists. This is because they offer lots of phytonutrients, just like berries, that support brain health. You don’t need to settle for watercress and other microgreens alone. Enjoy alfalfa sprouts, broccoli sprouts, black bean sprouts, and other options. Not only do sprouts add texture and flavor to your meals, but they offer lots of minerals that encourage brain cell growth.

Kefir

This fermented dairy product is a low-lactose option that is rich in both brain- and gut-boosting nutrients. Fermented foods work to increase the amount of beneficial bacteria in your gut. By improving microbiome diversity, you can support the brain via the gut-brain axis. A growing body of research on psychobiotics (probiotics that also benefit the brain) confirms that they can enhance overall cognition. Kefir, specifically, shows that it may help improve cognitive performance and reduce the risk of age-related memory decline. You can also consume kimchi, natto, miso, kombucha, and other fermented foods. 

Dark Chocolate

It’s important to understand that we don’t endorse scarfing down chocolate bar after bar. Dark chocolate can be a brain-supporting food, lead and cadmium concerns aside. Research indicates that enjoying well-sourced dark chocolate in moderation can benefit cardiovascular health and blood sugar balance. Some evidence even shows that dark chocolate may increase cerebral flow and improve memory, but more research is necessary.

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There are some people who dislike the beach or hiking in the forest, but the majority of people thrive in nature. It is very common to feel recharged and more relaxed after visiting nature, but it is rare to feel it now that most people live in urban environments. Man-made interiors, synthetic fabrics, and chemical-laden products are part of the modern-day norm, but you can break free from the mold. 

If you, like many others, have a newfound love for the natural world, there are ways to invite more of it inside your home. Some of you are probably familiar with indoor plants or even have some of your own. Maybe you notice a new leaf from a plant you’ve been attending to, or perhaps you observe when certain leaves get too much sun. There’s even a chance that you feel more centered and grounded when you walk barefoot in the grass. 

Invite More Nature Into Your Home

The desire to reconnect with nature has never been stronger. The world is technologically driven, so it makes sense! Incorporating more nature into your home is more than adding a houseplant to your office. You can have an indoor herb garden, purchase natural, tactile texture, and use raw exposed woods for shelving. You can even consider eucalyptus or bamboo sheets for a more eco-friendly, soft touch to the skin. 

We are no stranger to the moss wall or terra-cotta pots, but these things aren’t for everyone. Consider the following tips to help bring nature into your home and let us know which ones you like the best. You may already be doing some of these things!

Check Your Labels For Cotton

One of the easiest things you can start to do is buy 100% cotton clothing. Not only is cotton a more sustainable fabric than synthetic materials, but it is also 100% recyclable and occasionally biodegradable. Cotton shirts, for example, are much more durable, easy to clean, and get more comfortable over time. Beyond the sustainability aspect, cotton is breathable, lightweight, soft, and cozy. Whether you have cozy bed sheets, billowing curtains, or knitted blankets, cotton is a soothing vibe and a great natural fiber to have in your home. 

Create A Beautiful View With Natural Landscape Prints

If the view from your window is a sea of buildings, invite some natural beauty into the room with a dreamy landscape print. According to several studies, looking at green landscapes helps to calm the mind, improve productivity, and relieve stress. Some researchers note that both moss walls and botanical prints bring life to a room. There are even some furniture pieces that are environmentally-rooted! There’s nothing wrong with having a simple desk plant, either!

Become A Plant Parent

When you become a plant parent, you understand the struggles of caring for a plant. If you are new to plants, ask someone which plants are best for indoors and which ones are low-maintenance. Many indoor plants can help improve air quality and reduce stress, all the while providing amazing natural decor. You can get a potted plant for your desk or buy a hanging plant for a shelf. Hanging plants can truly make you feel like you are in a jungle abode! If simple plants are not your cup of tea, consider a garden of microgreens. 

Choose Tactile Textures For A Tranquil Kitchen

Trying to incorporate more of the biophilia trend into your home? Choose sustainably sourced natural materials and furniture that connect you more with the outside world. When planning a kitchen, for example, choose hard materials that exist in the natural world. Contrasting wooden herringbone flooring and a striking marble countertop or backsplash can add calming dynamics and patterns to your home. You’ll find that natural flooring, cork, or bamboo help ground you more than cement flooring does. 

Divide Your Space With A Plant Rail

Hanging plants are great because they grow up and down out of their pots. They can truly transform your space, making it feel like you are in a jungle. A room divider can be as simple as a hanging device, from which you can hang plants. You can use such a divider in your office, bedroom, or dining room. It essentially acts as a wall between two spaces, yet it blends perfectly within the space. Decorating your home with plants means that they’ll release more oxygen and absorb carbon dioxide. Depending on the type of plant, it may or may not boost your mood and reduce stress levels.

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Everyone is familiar with the phrase “eat your greens.” It’s been drilled into most people’s brains since childhood. Even though some people embrace green vegetables for their health benefits and flavors, others rarely eat them. In fact, a 2017 report from the Centers for Disease Control and Prevention (CDC) found that only 1 in 10 American adults eats enough fruits and vegetables daily. That is a major problem, considering the amount of essential vitamins, minerals, antioxidants, and other nutrients that produce provides. 

Before we continue, it’s important to note that most dietitians endorse the concept of “eating the rainbow.” This means that it’s beneficial to eat produce items across the color spectrum. Not only do different colored produce items exhibit different nutritional profiles, but they also contain specific phytonutrients and antioxidants. For example, lycopene gives tomatoes their rich redness, and chlorophyll gives green vegetables their color.

There are many green vegetables in existence, so this article is not solely focused on leafy greens. There are some leafy greens on this list because, well, they are just that beneficial to your health. Read on to see which greens you should add to your diet, if you don’t consume them already.

Asparagus

What a wonderful spear the asparagus is! It’s an incredible spring vegetable with a fibrous stalk that’s chock full of vitamins C & K and iron. Asparagus is also rich in several B vitamins, including niacin, riboflavin, thiamin, and B6. B vitamins assist with making energy from the food you eat and aiding red blood cell formation. Asparagus also contains inulin, a type of soluble fiber that acts as a prebiotic, stimulating healthy bacterial growth in the gut. 

Microgreens

Microgreens are immature greens that come from the seeds of vegetables and herbs. Even though they may only be one to three inches big, they are rich sources of powerful nutrients and flavors. One study found that microgreens may exhibit 40 times more nutrients than their mature counterparts. Some of these nutrients include vitamins C, E, and K.

Basil

Enhance the flavor of your meals with herbaceous basil, an herb that is rich in numerous antioxidants. Two such antioxidants include caffeic acid and rosmarinic acid, both of which exhibit neuroprotective properties. Basil also contains eugenol, an essential oil that may help reduce inflammation. One review found that eugenol’s anti-inflammatory properties have the potential to be a complementary treatment for inflammatory diseases. 

Avocado

Who doesn’t love avocado? It’s always worth the extra charge! The buttery, rich texture goes great on sandwiches, inside burritos, or as a smooth dip. Avocados are some of the best sources of omega-3 fatty acids, which are monounsaturated fats that may help reduce LDL (bad) cholesterol. Additionally, avocados contain vitamin E, which is an antioxidant that helps protect the body from harmful free radicals. Lastly, avocados contain lutein, another antioxidant that helps protect the eyes. 

Kiwi

Kiwi fruit is one of the best sources of vitamin C, with one kiwi offering 71% of the recommended daily intake. The fruit also contains folate, which is is necessary for making DNA and other genetic material. Folate is crucial for fetal development, but it also assists with helping cells divide. One small study found that kiwi may contribute to a better night’s sleep. Eating kiwi fruit helps to increase serotonin, which may benefit people who have sleep disturbances. 

Green Beans

Green beans, or string beans, are excellent sources of fiber and have a low glycemic load, making them excellent for diabetics. In fact, the Mayo Clinic suggests that diabetics eat green beans because they are slowly digested. This contributes to a lower and slower rise in blood sugar, so you don’t have to fear spikes. You can eat them raw, but cooking them in olive oil with some garlic, onions, and fresh lemon juice makes a great side dish.

Seaweed

Seaweed is a mineral-rich green vegetable that should be on your grocery list if it isn’t already. Dried seaweed is an excellent source of iron, according to the National Institutes of Health, satisfying 21% of your recommended daily intake in 1 cup. A 2016 study found that seaweed may be a sodium-free replacement for salt in certain dishes because the flavor is naturally salty. Lastly, seaweed is one of the richest sources of iodine, an essential trace mineral necessary for nervous system, metabolic, and musculoskeletal function. 

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Leafy greens are some of the best, most nutritious foods that you can eat. The sad reality is that most people fail to meet the recommended daily intake (RDI) of these powerful greens. Even though leafy greens are all the rage, people have eaten them since prehistoric times. In fact, North America got its first taste of leafy green vegetables when the first Africans arrived. They grew these vegetables and cooked them for their families, as they were staples in many traditional dishes. 

Nutritional Information

Registered dietitians agree that leafy greens are some of the healthiest foods you can eat. In fact, the Centers for Disease Control and Prevention (CDC) conducted a study on nutrient density for nearly 50 fruits and vegetables. Roughly 17 of the top 20 on that list were leafy greens. Their nutritional profiles are diverse, offering an array of beneficial vitamins, minerals, antioxidants, and flavonoids. Some of the most common nutrients in leafy greens are: 

• Folate
• Vitamins A, C, E, & K
• Fiber
• Sulforaphane
• Lutein
• Carotenoids
• Flavonoids
• Polyphenols
• And much more

What Are The Best Leafy Greens?

Health experts say that the darker the green, the healthier it is for you. The reason for this is because the deep green hue indicates a high antioxidant content. Additionally, they offer a high amount of folate, which is a necessary B vitamins that promotes heart health and reduces the risk of certain birth defects. Folate is necessary for cancer prevention and DNA repair. According to research studies, the top-rated leafy greens to consume include:

• Chard
• Watercress
• Kale
• Collard greens
• Spinach
• Dandelion greens
• Beet greens
• Bok Choy
• Microgreens
• Mustard greens

It’s one thing to know which leafy greens to eat, and it’s another thing to understand what they do for your health. To learn more about the health benefits of leafy greens, continue reading.

Reduced Risk Of Heart Disease

Statistical analysis suggests that the consumption of leafy green vegetables helps reduce the risk of cardiovascular diseases. Worldwide research indicates that not consuming enough leafy greens on a daily basis means that people don’t meet the RDI of certain nutrients. Dietary fiber, potassium, and antioxidants have been known to reduce the risk of heart disease. Turnip greens, spinach, and Swiss chard, for example, have anti-inflammatory compounds and potassium, which help maintain blood pressure. The vitamin K also supports healthy blood clotting and encourages optimal arterial health. 

Weight Management

The most appealing benefit of leafy greens is the fact that they are low calorie, low carb, and have low glycemic indexes. For people looking to lose or maintain weight, these are three important boxes to check. By consuming more leafy greens to your diet, you dramatically increase fiber intake. Fiber works to regulate digestive function and encourages healthy and regular bowel movements. Leafy greens increase the nutritional density of your meals without increasing calories. Higher nutrient consumption is associated with reduced caloric intake, making leafy greens excellent weight loss foods. 

Reduced Age-Related Cognitive Decline

There is a lot of research that proves that a higher consumption of leafy greens can slow cognitive decline. Age-related cognitive decline is a common cause of many conditions like Parkinson’s disease and Alzheimer’s disease. One study in the journal Neurology followed a group of 960 elderly people enrolled in the Rush Memory and Aging Project. Research focused on increasing the consumption of leafy greens and the protectiveness against cognitive decline. The results indicated that eating more leafy greens slowed cognitive decline. In fact, the results translated to the participants being 11 years younger, cognitively speaking. 

High In Cancer-Fighting Compounds

Practically every single leafy green vegetable contains a combination of cancer-fighting compounds. Compounds like quercetin, beta-carotene, glucosinolates, and kaempferol work to protect cells from damage and exhibit anti-cancer properties. A report from the U.S. Department of Agriculture stated that two to three servings of leafy greens per week can lower the risk of breast, stomach, and skin cancers. Additionally, the folate in leafy greens works to encourage normal cell division and repair. This enhances the body’s defense against cancer development. For example, people who ate more folate experienced a lower risk of colon, lung, breast, and cervical cancers. 

Healthier Vision

According to several studies, children who consume inadequate amounts of leafy greens have a higher risk of going blind. The reason for this is because of the insufficient carotenoid intake. Carotenoids, specifically lutein and zeaxanthin, exist in high concentration in the macular region of the retina and lenses in the eye. Leafy greens contain various carotenoids that help protect the eyes from oxidative damage and conditions like macular degeneration.

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We live in a time in which convenience and efficiency is everything. Can you imagine walking into a grocery store and not seeing apples during the spring, or not being able to get your hands on watermelon in the winter? A high percentage of people in other parts of the world only consume produce that is grown seasonally, but importation and genetically modified organisms have made it so people can essentially walk into a grocery store and grab whatever produce item they want, whenever they want it.

If ever there were a season to embrace, it would be spring. The flowers are in bloom, trees have begun to regain their foliage, the days are longer and warmer, and amazing produce selections are available at farmer’s markets and health food stores. Many of these foods help to cleanse your body and give it a boost after a sluggish winter. You’ll be surprised to learn that the following foods have powerful detoxing properties. Eat them this spring and experience the benefits!

Asparagus

Not only is asparagus much more affordable when it’s in season, but it also tastes a lot fresher. Asparagus is rich in folate, which is necessary for health fetal development, and vitamin K, a nutrient that aids with blood clotting and bone metabolism. Additionally, asparagus can act as a natural diuretic, helping to rid the body of excess salt and fluid.

Strawberries

Strawberries are keto-approved and rank high among foods with the most antioxidant capacity. While strawberries are more plentiful a little later in spring, they are worth getting your hands on. Regular consumption of strawberries has been associated with improved cognitive function and a decreased risk of arthritis and heart disease.

Garlic

Forget about how your breath is going to smell and concern yourself with all of garlic’s healing properties. Garlic works to destroy harmful bacteria, intestinal parasites, and viruses in the body. Additionally, garlic works to cleanse arterial build-up and lower blood pressure levels. Known for its antioxidant, anti-fungal, and anti-cancer properties, garlic should become a staple ingredient in your recipes.

Artichokes

Artichokes are typically an underrated vegetable, primarily because they are often cooked with cheese, butter, or heavy cream. When boiled or grilled and eaten with garlic and fresh lemon juice, however, they are quite good for you. The high vitamin C and fiber content work to increase bile production, helping the intestines to eliminate toxins from the body. Artichokes also contain an enzyme that helps the liver break down fatty acids.

Onions

If you aren’t using onions in your cooking, it’s time to board that train. According to several studies, the allium in onions has powerful anti-cancer and antioxidant properties. Onions have also been known to cleanse the blood and naturally lower LDL (bad cholesterol) levels. The polyphenols in onions work to cleanse the respiratory system and fight conditions like bronchitis, asthma, and the common cold.

Watercress

This isn’t a widely used green, but this peppery microgreen is one of the most nutrient-dense greens you could possibly eat. Working to increase the body’s natural detoxification enzymes, watercress contains phytonutrients that help to decrease the presence of carcinogens in the body. Add it to soups, salads, or sauces.

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Microgreens are currently one of the trendiest food items in the diet and nutrition world. Whether they are blended in smoothies, mixed into salads, or adding them to sandwiches, microgreens are powerful, tiny greens with unique flavor and color. The coolest thing is that they are very easy to grow. Often times they are ready to harvest within 10 days!

What Are Microgreens?

To understand microgreens, one must understand sprouts. First of all, sprouts and microgreens are not the same. Sprouts are typically grown in water and can be harvested in a couple days. The seeds of herbs or vegetables begin to grow and become sprouts. As the sprouts mature into baby plants, they become microgreens. Unlike sprouts, however, microgreens must be grown in soil, require sunlight, and are harvested in about one to three weeks. The flavor of the microgreen will depend on the plant they come from. You can have red cabbage micros, cilantro micros, green daikon micros, lettuce micros, sunflower micros, and many more.

There is really no reason to exclude microgreens from your diet. They pack a nutritional punch, containing more antioxidants, minerals, and vitamins than their larger counterparts. Let’s explore some of the benefits below.

Rich In Polyphenols

A lot of vegetables contain beneficial polyphenols, which are naturally occurring chemicals that contain amazing antioxidant properties. Helping to fight the build-up of free radicals in the body, polyphenols have also been known to reduce the risk of Alzheimer’s disease, cancer, and heart disease. A 2013 study found more polyphenols in microgreens than in regular-sized leafy greens.

Easy To Grow

Why does this fall under the benefits category? You don’t need to be a botanist or farmer to be able to grow microgreens; they are like sprouts in that way. You just need some quality soil, seeds, and a little window that gets sufficient sunlight. Don’t forget to water them!

High In Nutrients

Microgreens are some of the most nutrient-rich foods on the planet. Think of all the nutrients that are in a bag of arugula. Now compact all of those nutrients into a micro bundle and you get an incredibly dense concentration of nutrients. Microgreens contain vitamins A, C, & K, manganese, folate, protein, beta-carotene, and an array of other nutrients. Studies have shown that microgreens contain four to 40 times more nutrients by weight than fully-grown greens.

Improve Heart Health

Since heart disease is the leading cause of death in the United States, it is integral to decrease your risk of developing it with natural foods. Several studies have shown that the nutrients in microgreens can help lower LDL cholesterol levels and triglycerides. Add microgreens to a well balanced diet and healthy lifestyle with regular physical activity to help reduce your risk of heart disease.

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People have been reaping the benefits of superfoods like bok choy, kale, mustard greens, and broccoli for some time now. They provide the body with high amounts of fiber, minerals, vitamins, and antioxidants, but could they be doing more than you think? Yes, and this is all due to chlorophyll.

Remember when you learned about chlorophyll and the process of photosynthesis in science class? Let’s give a quick recap so you don’t have to dig through your mental archives. Chlorophyll, which is formed in the cells of leaves and other parts of the plant, makes plants and leaves green. The process of photosynthesis allows plants to take sunlight, convert it to energy, and emit oxygen into the environment. Plants are like nature’s solar panels.

It gets interesting when we take a look at the fact that chlorophyll and hemoglobin are nearly identical. The subtle difference is that hemoglobin has an iron molecule and chlorophyll has a magnesium molecule. According to a recent study, scientists examined mammalian mitochondria (those things in cells responsible for energy production) under a chlorophyll-rich diet and saw that they could also use sunlight to create Adenosine triphosphate (ATP), which supplies cells with the energy. This means that those green veggies your mom always told you to eat can power your body and boost heart health. You can also take herbal supplements that give your body chlorophyll.

What Does Chlorophyll Do for the Body?

Chlorophyll is a killer of bacteria, especially in the GI tract, and helps to remedy strep throat and staph infections. When a person maintains a chlorophyll-rich diet, e.g. microgreens or dark leafy greens like spinach, kale, or chard, they have an increased number of red blood cells. This means that the body has more oxygen to use. If you have kidney stones, chlorophyll helps to break down calcium oxalate for easier elimination. Due to the antioxidant properties in chlorophyll, it can decrease and absorb mold toxins, for example aflatoxin B, which can cause liver complications and cancer. Additionally, chlorophyll helps to:

• Boost Immunity
• Promote Healthy Circulation
• Reduce Inflammation
• Help Increase Liver, Gallbladder, and Kidney Function
• Clear the Sinuses
• Help Purify the Blood
• Control Body Odor
• Promote Healthy Iron Levels

Vegetables That Are High in Chlorophyll

Be like Popeye and eat spinach for high amounts of chlorophyll. While it may not give you the strength he had to beat Bluto, chlorophyll will definitely bring you a sense of vitality. Vegetables with chlorophyll include:

• Bok Choy
• Kale
• Spinach (don’t overeat because of high oxilic acid content)
• Broccoli
• Watercress
• Mustard Greens
• Beet Greens (don’t overeat because of high oxilic acid content)
• Green Cabbage
• Swiss Chard (don’t overeat because of high oxilic acid content)
• Dandelion Greens
• Arugula
• Endive

Those who say that vegetables don’t provide you with energy need to do a little reading up on chlorophyll. Your body is like a science experiment that works really well when you ingest veggies that are high in chlorophyll. Give your cells a hand by providing them with chlorophyll, which can actually power you!

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