May is more than just Mental Health Awareness Month. It’s also when many of our favorite fruits and veggies come in season and farmers markets open for the summer! Food plays a significant role in our mental health, as several studies have proven a correlation between healthy diets and improved moods. With so many healthy and tasty foods available at the famers market, how do you decide what to eat? These 5 foods are all brain-friendly, easy to find, and great for your summertime recipes:
1. Avocados
Avocado has become the poster child for healthy unsaturated fat. On top of being a nutritional powerhouse, avocado is also good for your brain. This is because avocado is filled with the stress-reducing vitamin B. One of these vitamins found in avocado is Vitamin B6, which is responsible for creating neurotransmitters that improve our mood, such as serotonin. Additionally, the vitamin K and folate found in avocados help prevent strokes from occurring. So, whether you’re making a homemade guacamole or starting your morning with a slice of avocado toast, this pitted super food may help lessen anxiety and protect your brain.
2. Blueberries
All berries have positive effects on our mental health, most commonly strengthening the communication between our brain cells. However, blueberries supply a big boost in a tiny package. A Harvard study found that two or more weekly servings of blueberries with strawberries delayed memory decline by up to two-and-a-half years. Blueberries also help relieve anxiety since they are packed with vitamin C. This bite-size berry is incredibly beneficial and is the perfect size for snacking.
3. Kale
This superfood has picked up popularity in recent years, and for a good reason! Dark, leafy greens like kale are filled with beta-carotene, vitamin C, and vitamin K. All three of these boost antioxidants, which improve mood and decrease anxiety. Kale also keeps our brains healthy and lowers the risk of diseases which deteriorate our brains. Kale is considered a superfood because of its rich nutrients; however, if a kale salad doesn’t please your appetite, you’ll gain the same mental benefits from other dark leafy greens like spinach and arugula.
4. Tomatoes
Tomatoes are seen in dishes across the globe, but we often don’t discuss their mental health benefits. A study from the Journal of Affective Disorders found that individuals who eat tomatoes 2-6 times a week were almost half as likely to develop depression than those who ate them less than once a week. This is attributed to lycopene, which is a powerful antioxidant that protects our brain cells and is an organic pigment which gives tomatoes their signature red color. The USDA estimates that 85% of our lycopene intake comes from tomatoes, whether you like to grill them, put them in a salad, or cook them into a sauce or salsa.
5. Tree Nuts
Although this isn’t a produce item, you’re likely to find tree nuts at your local farmers market. Tree nuts are good for both the heart and the brain because they are filled with omega-3 fatty acid and vitamin E. Diets with high amounts of Omega-3 not only lower blood pressure, but it also reduces depression. Higher intakes of tree nuts have also been linked to improved brain function in older individuals. Regardless of which tree nut you eat, most have perks that help your brain’s health, including walnuts, which are correlated with improved memory; cashews, which are filled with magnesium that gives our brains a boost of oxygen; and almonds, which produce dopamine and reduce symptoms of Parkinson’s Disease.
Need help finding a farmers market close to you? Check out our guide to farmers markets across the ROAM zone.
