Can eating plants make you smarter? Research reveals a correlation between a plant-based diet and several mental health benefits. Below are 4 ways a plant-based lifestyle can improve your mental health.
Plant-based Diets Can Improve Focus and Cognitive Function- The impact of plant-based diets on cognitive functions, mental and neurological health has been documented and studies have shown that performance on tests of long-term memory and executive function improved on a plant-based diet. Nutrients allowed inside the brain are called brain-essential nutrients, which include polyunsaturated fats like omega-3s, vitamins and minerals. Dark leafy greens are power-packed with nutrients such as folate, vitamin K and beta carotene; all linked to greater memory and thinking skills. Chia, flax, and hemp seeds are some of the most nutritious sources of omega-3 fatty acids. Strawberries, blueberries, and raspberries are high in antioxidants and anti-inflammatory phytochemicals, both shown to improve memory and cognitive performance. Lastly, complex carbohydrates—found in foods like oats, quinoa, and brown rice—are associated with delay in cognitive decline and memory loss.
Eating a Whole Foods Plant-Based Diet May Reduce Alzheimer’s and Dementia- Research has shown that there is a direct correlation between healthy food and lifestyle choices with a lower risk of cognitive decline and dementia. Some studies have found that people who adhere to a mostly plant-based diet are less likely to develop cognitive impairment as they age. Plant-based foods filled with antioxidants, vitamins and minerals, protect your brain from oxidative stress and free radicals.
You Could Feel Happier on a Plant-Based Diet- Another link between a plant-based diet and mental well-being begins within the gastrointestinal tract. Because 95% of serotonin is produced in the gastrointestinal tract, it seems that the digestive system not only breaks down food but also may trigger your emotions. Serotonin is a neurotransmitter that plays many different roles, including stabilizing your mood, aiding with sleep, helping your body digest food, and impacting your motor skills. The phytochemical quercetin, found only in plant foods, acts as an MAO inhibitor. Working much like a natural antidepressant, quercetin can increase the amount of serotonin, dopamine, and norepinephrine in the brain. A plant-based diet that includes plenty of nuts and seeds, tofu, tempeh, beans, lentils, oats, leafy greens and bananas will provide you with enough serotonin building material plus all the nutrients needed to make full use of it.
Plant-Based Diets May Reduce Symptoms of Anxiety and/or Depression- For instance, a large randomized control trial looked at the diets of people with major depressive symptoms. It found that people with depression who ate a whole foods plant-based diet were four times more likely to experience remission than those who consumed a diet lower in those foods and higher in animal based products. When you follow a plant-based diet, you have access to mood-boosting nutrients like zinc, magnesium, folic acid, niacin and omega 3 fatty acids. Eating healthier alternatives like chickpeas, lentils, beans, avocados, tree nuts, seeds and greens help alleviate deficiencies which have been linked to depression, anxiety and increased levels of the stress hormone cortisol.
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