Occtober 2022

19 Foods to Enhance Physical and Mental Wellness

By Aditi Shenai

The food we eat and the diet we choose for our bodies have a significant impact on our physical & mental well-being. So, let's take a look at 19 superfoods that will make your life more productive, longer, and healthier.

Oily Fish

Oily fish contain omega-3 fatty acids, which help improve short-term and long-term memory and thus contribute to optimal brain health.


The antioxidant content of berries aids in cell repair and reduces inflammation brought on by free radical injury. Additionally, symptoms of anxiety and depression also start to get better.


Probiotics in yoghurt cultures can also affect a person's physical and mental well-being by lowering levels of stress, depression, and anxiety due to the strong connection between the brain and the gut.


Whole grains are high in tryptophan, an amino acid that aids in the production of serotonin, which helps to keep the mind calm, improves mood, and aids in the maintenance of a regular sleep cycle.

Unprocessed Foods

According to some studies, certain preservatives, food colorings, or other additives may cause hyperactivity or depression. So, remember to eat minimally processed foods.


Walnuts are always high in antioxidants, which prevent oxidation in the brain and body. Furthermore, it aids in the development of new brain cells, which is necessary for maintaining good mental health.

Leafy Greens

People who eat leafy greens like spinach, kale, and collard greens on a daily basis have better cognitive functions than those who avoid eating greens.


Beans contain thiamine, a vitamin required for the production of acetylcholine, a neurotransmitter involved in memory.


Avocados contain unsaturated fats, which help support brain cells. If you continue to consume them, you will be able to lower your blood pressure, which has a strong link to cognitive decline.


Low selenium levels cause fatigue, anxiety, and depression. As a result, broccoli is one of the best foods for selenium content which inturn  help you fight depression.

Dark Chocolates

Dark chocolate is high in antioxidants and natural stimulants, which improve your focus and concentration as well as your mood.


egg yolk  contains memory-boosting choline, which promotes brain development.

Nuts and Seeds

You've probably heard the saying, "Eat nuts and live longer." So, don't forget to eat a handful of nuts every day. As it boosts your mood and keeps your brain health in check.


Oranges made the list because they contain vitamin C, which is required for the production of white blood cells (WBC) and antibodies, which are effective infection fighters.


It is without a doubt one of the healthiest grains to consume. Quinoa contains enough protein, iron, and fibre to help you lose weight, lower your risk of heart disease, and prevent diabetes.

Spinach and Kale

Spinach can help form healthy new cells and is a good source of minerals, vitamins, and fibre. Furthermore, research has shown that kale can help reduce the risk of ovarian, breast, brain and other types of cancer.

Sweet Potatoes

Sweet potatoes are high in vitamin A, which helps to strengthen the immune system and maintain eye and bone health.


It helps to prevent Alzheimer's, cancer, and diabetes. It also improves memory and concentration while promoting a positive mood. To reap the most benefits, drink freshly brewed tea.


Tomatoes contain lycopene, which is uncommon in other foods. As a result, they help protect the skin from UV rays, lower cholesterol levels, and prevent some types of cancer.


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