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10 Superfoods That Increase Memory And Improve Mood

10 Superfoods That Increase Memory And Improve Mood

As the saying goes, you are what you eat. It turns out that this phrase is more true than most people think!

What you consume has a big effect on how your brain functions. As a matter of fact, a person’s memory, concentration, and even mood are affected by the various types of food they eat. Consider the fact that certain elements of a meal go directly into the synthesis of neurotransmitters that enable the brain to operate at peak performance. If deficiencies of these components exist, then the brain will suffer. Sluggishness and even a depressed mood can result. Below are some superfoods and recipes that have the right combination of nutrients to give your body much-needed brain food.

blueberry

    1. Whole Wheat Blueberry Pancakes

    Blueberries are no stranger to “superfood” lists, but this recipe has extra ingredients to provide more bang for your buck. Research has shown that blueberries provide a cognitive boost in reasoning skills, decision making, and verbal comprehension. The whole wheat provides your body with carbohydrates, which is the preferred energy source for your brain, as well as a low glycemic index.

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    tuna

      2. Tuna Burgers

      This mood-improving recipe calls for a spin on the classic burger ingredients. Tuna is one of the best sources of Vitamin B3 (also known as niacin) and Vitamin B6 (or pyridoxine). If there is a deficiency of these nutrients, depression can result. Pyridoxine even helps in the synthesis of serotonin and norepinephrine, which are neurotransmitters targeted by antidepressant medications. Get the recipe here.

      pumkin

        3. Pumpkin Seeds

        There is one important reason why you should be eating pumpkin seeds right now: zinc. For starters, pumpkin seeds are packed with this stuff. Studies have shown that individuals with ADHD have lower levels of zinc. That may simply be a correlation, but zinc can also detoxify your brain from heavy metals!

        salsa

          4. Spiked Caribbean Salsa

          Who wouldn’t want a superfood that includes rum? The ingredients call for mangos, bell peppers, onions, cilantro, lime juice, orange juice, coconut, and papaya. That last one is what gives this recipe its brain-boosting qualities. Papaya is packed with folic acid which some researchers say is a great adjunct for managing depression. Not only that, but the whole dish is loaded with tons of Vitamin C; so it can help maintain immunity and promote neurotransmitter creation.

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          sunflowers

            5. Yogurt and Sunflower Seeds

            Having healthy amounts of iron in your body is important because low levels have been associated with ADD symptoms. Magnesium and zinc are also critical. This superfood combo is loaded with all three, making it a great recipe to promote dopamine regulation. Dopamine is your body’s “happy hormone,” so why wouldn’t you want to maximize it?

            gravy

              6. Country Sausage Gravy

              Looking for a hearty recipe that has the added bonus of improving memory? Try this one: the country sausage and gravy recipe calls for the super herb sage. A placebo controlled study actually found that this ingredient improved memory recall compared to participants who did not consume sage. Get this brain-boosting recipe here.

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              lentils

                7. Lentil Soup

                If you want a slightly healthier alternative to country sausage, maybe lentil soup will do the trick. As the recipe points out, this dish can help provide the necessary ingredients for your brain to utilize serotonin. In fact, research suggests that folic acid could help manage medication-resistant forms of mood disorders.

                shrimp

                  8. Shrimp and Cocktail Sauce

                  Did you know that shrimp contain an essential nutrient called selenium? If someone had low levels of this mineral, decreased cognition and depression could result. Shrimp also boast a healthy amount of astaxanthin, which may even have benefits in preventing diabetes. Check out the recipe for a quick tip for making your own cocktail sauce.

                  chocolate

                    9. Anything with chocolate in it

                    Don’t resist your sweet tooth! Chocolate contains phenylethylamine, which is a psychoactive substance that makes people feel like they are in love. Snack on chocolate next time you are looking for a quick mood-boosting rush of endorphins.

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                    fish

                      10. Grilled Salmon

                      We have all heard about omega-3 and its numerous health benefits, but did you know that it has a proven effect in fighting depression? A recent study looked at its adjunctive effect at managing mood disorders. It turns out that omega-3, which is plentiful in salmon, can be beneficial for elevating mood and possibly even combating bipolar disorder.

                      [10 Superfood Recipes to Supercharge Your Brain | Neat Neuron]

                      Featured photo credit: sara marlowe via flickr.com

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                      Last Updated on January 3, 2020

                      The 10 Essential Habits of Positive People

                      The 10 Essential Habits of Positive People

                      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                      1. Positive people don’t confuse quitting with letting go.

                      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                       I will grant myself the ability to trust the healthy people in my life … 

                      To set limits with, or let go of, the negative ones … 

                      And to have the wisdom to know the DIFFERENCE!

                       2.  Positive people don’t just have a good day – they make a good day.

                      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                      3. For the positive person, the past stays in the past.

                      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                      4. Show me a positive person and I can show you a grateful person.

                      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                      6. Positive people do not let their fears interfere with their lives!

                      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                      7. Positive people smile a lot!

                      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                      8. People who are positive are great communicators.

                      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                      Featured photo credit: Janaína Castelo Branco via flickr.com

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