5 Foods that can assist with your body and mind

In order to feel great and at our best, it is essential that we lead a lifestyle that is fit for both the body and the mind.

Whether it’s the food you eat, the regular workout routines you do or the time you take to focus on the mind, there are plenty of ways to boost your mood while improving your overall health and wellbeing at the same time.

In this article, we’ll introduce the concept of how the types of food you eat can play a significant role in feeling physically and mentally on top of your game!

.

Brain food and where to begin

We’re all guilty of the odd snack here and there, and in moderation having the occasional treat is perfectly fine. However, overconsumption of processed foods and refined sugars has been shown to impair brain function and worsen mood disorders such as depression.

Our brains require nourishment from vitamins, minerals and antioxidants to reduce oxidative stress and inflammation, hence what you eat directly impacts how you feel.

So, in a nut-shell consuming a balance of fruits, vegetables, wholegrains, proteins and good fats is the key to nourishing our bodies with the macro and micro nutrients we need to function at our peak, both for our physical and mental health.

Here is a list of 5 foods that can help you feeling great both physically and mentally:

.

1. Fatty fish

Omega-3 fatty acids are a group of essential fats your body needs but cannot produce on their own.

Fatty fish like salmon and tuna are rich in two types of omega-3s (DHA & EPA) that contain anti-inflammatory properties. Additionally, these essential fats are linked to promoting a healthier state of mind by contributing fluidity to your brain’s cell membrane and assisting with brain development and cell signaling.

2. Dark chocolate

Yes, you read that correctly. Chocolate, often considered a no-no from a healthy eating perspective, does have some good mind benefiting properties.

Chocolate is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.

But before you rush out to get your chocolate fix, remember that milk chocolate contains added ingredients like sugar and fat, so it’s best to opt for dark chocolate – which is higher in flavonoids and lower in added sugar. Stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

3. Fermented foods

Fermented foods, including the likes of yoghurt, kimchi, kombucha and sauerkraut can assist in improving overall gut health and your mood.

The fermentation process allows good bacteria to thrive in food and create probiotics.

Probiotics are best known for their role in digestive health, but emerging research suggests that bacteria in the gut sends and receives signals to the brain too!

These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels which the brain uses to regulate anxiety, promote happiness, and improve mood.

.

4. Nuts and seeds

Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.

Almonds, cashews, walnuts and sunflower seeds are packed with amino acids that are responsible for producing mood-boosting serotonin and make for a great snack.

Additionally, certain nuts and seeds such as Brazil nuts and pine nuts are great sources of zinc and selenium – where some studies have shown that deficiency in these minerals have been associated with higher rates of depression.

.

5. Leafy greens

For a lot of us, from a very young age we’ve been drilled on “eating your greens” and for good reason. On top of the physical benefits that vegetables provide, there are some compelling reasons from a mental perspective as well.

Leafy vegetables such as spinach, broccoli and kale contain the B vitamin, folate. Folate assists in the metabolism of serotonin, dopamine, and noradrenaline, all important brain chemicals that help regulate our mood.

Folate is also plentiful in beans and lentils, with a cup of cooked lentils providing 90 percent of the recommended daily allowance.

.

Leave a Reply

Your email address will not be published.

<script type="text/javascript">var gform;gform||(document.addEventListener("gform_main_scripts_loaded",function(){gform.scriptsLoaded=!0}),window.addEventListener("DOMContentLoaded",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,initializeOnLoaded:function(o){gform.domLoaded&&gform.scriptsLoaded?o():!gform.domLoaded&&gform.scriptsLoaded?window.addEventListener("DOMContentLoaded",o):document.addEventListener("gform_main_scripts_loaded",o)},hooks:{action:{},filter:{}},addAction:function(o,n,r,t){gform.addHook("action",o,n,r,t)},addFilter:function(o,n,r,t){gform.addHook("filter",o,n,r,t)},doAction:function(o){gform.doHook("action",o,arguments)},applyFilters:function(o){return gform.doHook("filter",o,arguments)},removeAction:function(o,n){gform.removeHook("action",o,n)},removeFilter:function(o,n,r){gform.removeHook("filter",o,n,r)},addHook:function(o,n,r,t,i){null==gform.hooks[o][n]&&(gform.hooks[o][n]=[]);var e=gform.hooks[o][n];null==i&&(i=n+"_"+e.length),gform.hooks[o][n].push({tag:i,callable:r,priority:t=null==t?10:t})},doHook:function(n,o,r){var t;if(r=Array.prototype.slice.call(r,1),null!=gform.hooks[n][o]&&((o=gform.hooks[n][o]).sort(function(o,n){return o.priority-n.priority}),o.forEach(function(o){"function"!=typeof(t=o.callable)&&(t=window[t]),"action"==n?t.apply(null,r):r[0]=t.apply(null,r)})),"filter"==n)return r[0]},removeHook:function(o,n,t,i){var r;null!=gform.hooks[o][n]&&(r=(r=gform.hooks[o][n]).filter(function(o,n,r){return!!(null!=i&&i!=o.tag||null!=t&&t!=o.priority)}),gform.hooks[o][n]=r)}});</script>
                <div class='gf_browser_unknown gform_wrapper gform_legacy_markup_wrapper' id='gform_wrapper_15' ><div id='gf_15' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_15' id='gform_15'  action='/5-foods-that-can-assist-with-your-body-and-mind/#gf_15' >
                        <div class='gform_body gform-body'><ul id='gform_fields_15' class='gform_fields top_label form_sublabel_below description_below'><li id="field_15_8" class="gfield gfield_html gfield_html_formatted gfield_no_follows_desc field_sublabel_below field_description_below gfield_visibility_visible" ><strong>Become A Stockist</strong>

Simply call us on 1300 911 595, or fill out the form below.</li><li id="field_15_1" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_1' >Your Name<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_1' id='input_15_1' type='text' value='' class='medium'   tabindex='49' placeholder='Your Name' aria-required="true" aria-invalid="false"   /> </div></li><li id="field_15_5" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_5' >Your Company<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_5' id='input_15_5' type='text' value='' class='medium'   tabindex='50' placeholder='Your Company' aria-required="true" aria-invalid="false"   /> </div></li><li id="field_15_3" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_3' >Your Email<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_email'>
                            <input name='input_3' id='input_15_3' type='text' value='' class='medium' tabindex='51'  placeholder='Your Email' aria-required="true" aria-invalid="false"  />
                        </div></li><li id="field_15_2" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_2' >Contact No.<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_2' id='input_15_2' type='text' value='' class='medium'   tabindex='52' placeholder='Contact No.' aria-required="true" aria-invalid="false"   /> </div></li><li id="field_15_6" class="gfield field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_6' >Message (optional)</label><div class='ginput_container ginput_container_textarea'><textarea name='input_6' id='input_15_6' class='textarea medium' tabindex='53'   placeholder='Message (optional)'  aria-invalid="false"   rows='10' cols='50'></textarea></div></li><li id="field_15_7" class="gfield field_sublabel_below field_description_below gfield_visibility_visible" ><label class='gfield_label screen-reader-text' for='input_15_7' ></label><div id='input_15_7' class='ginput_container ginput_recaptcha' data-sitekey='6LdumswUAAAAALI9py4743WqFLCVL6njLSJcp_f5'  data-theme='light' data-tabindex='54'  data-badge=''></div></li></ul></div>
        <div class='gform_footer top_label'> <input type='submit' id='gform_submit_button_15' class='gform_button button' value='Submit' tabindex='55' onclick='if(window["gf_submitting_15"]){return false;}  window["gf_submitting_15"]=true;  ' onkeypress='if( event.keyCode == 13 ){ if(window["gf_submitting_15"]){return false;} window["gf_submitting_15"]=true;  jQuery("#gform_15").trigger("submit",[true]); }' /> <input type='hidden' name='gform_ajax' value='form_id=15&amp;title=&amp;description=&amp;tabindex=49' />
            <input type='hidden' class='gform_hidden' name='is_submit_15' value='1' />
            <input type='hidden' class='gform_hidden' name='gform_submit' value='15' />
            
            <input type='hidden' class='gform_hidden' name='gform_unique_id' value='' />
            <input type='hidden' class='gform_hidden' name='state_15' value='WyJbXSIsIjJjMzc2OWU3MDJhYTI0MzA2YTI1NDExMWE2YzcyMmJhIl0=' />
            <input type='hidden' class='gform_hidden' name='gform_target_page_number_15' id='gform_target_page_number_15' value='0' />
            <input type='hidden' class='gform_hidden' name='gform_source_page_number_15' id='gform_source_page_number_15' value='1' />
            <input type='hidden' name='gform_field_values' value='' />
            
        </div>
                        <p style="display: none !important;"><label>&#916;<textarea name="ak_hp_textarea" cols="45" rows="8" maxlength="100"></textarea></label><input type="hidden" id="ak_js_1" name="ak_js" value="124"/><script>document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() );</script></p></form>
                        </div>
                <iframe style='display:none;width:0px;height:0px;' src='about:blank' name='gform_ajax_frame_15' id='gform_ajax_frame_15' title='This iframe contains the logic required to handle Ajax powered Gravity Forms.'></iframe>
                <script type="text/javascript">
gform.initializeOnLoaded( function() {gformInitSpinner( 15, 'https://chefgood.com.au/wp-content/plugins/gravityforms/images/spinner.svg' );jQuery('#gform_ajax_frame_15').on('load',function(){var contents = jQuery(this).contents().find('*').html();var is_postback = contents.indexOf('GF_AJAX_POSTBACK') >= 0;if(!is_postback){return;}var form_content = jQuery(this).contents().find('#gform_wrapper_15');var is_confirmation = jQuery(this).contents().find('#gform_confirmation_wrapper_15').length > 0;var is_redirect = contents.indexOf('gformRedirect(){') >= 0;var is_form = form_content.length > 0 && ! is_redirect && ! is_confirmation;var mt = parseInt(jQuery('html').css('margin-top'), 10) + parseInt(jQuery('body').css('margin-top'), 10) + 100;if(is_form){jQuery('#gform_wrapper_15').html(form_content.html());if(form_content.hasClass('gform_validation_error')){jQuery('#gform_wrapper_15').addClass('gform_validation_error');} else {jQuery('#gform_wrapper_15').removeClass('gform_validation_error');}setTimeout( function() { /* delay the scroll by 50 milliseconds to fix a bug in chrome */ jQuery(document).scrollTop(jQuery('#gform_wrapper_15').offset().top - mt); }, 50 );if(window['gformInitDatepicker']) {gformInitDatepicker();}if(window['gformInitPriceFields']) {gformInitPriceFields();}var current_page = jQuery('#gform_source_page_number_15').val();gformInitSpinner( 15, 'https://chefgood.com.au/wp-content/plugins/gravityforms/images/spinner.svg' );jQuery(document).trigger('gform_page_loaded', [15, current_page]);window['gf_submitting_15'] = false;}else if(!is_redirect){var confirmation_content = jQuery(this).contents().find('.GF_AJAX_POSTBACK').html();if(!confirmation_content){confirmation_content = contents;}setTimeout(function(){jQuery('#gform_wrapper_15').replaceWith(confirmation_content);jQuery(document).scrollTop(jQuery('#gf_15').offset().top - mt);jQuery(document).trigger('gform_confirmation_loaded', [15]);window['gf_submitting_15'] = false;wp.a11y.speak(jQuery('#gform_confirmation_message_15').text());}, 50);}else{jQuery('#gform_15').append(contents);if(window['gformRedirect']) {gformRedirect();}}jQuery(document).trigger('gform_post_render', [15, current_page]);} );} );
</script>

Delivery Check      +