5. Cold-water fish
Cold-water fish, such as tuna, mackerel, wild salmon, sardines, rainbow trout, herring and anchovies, are packed with astounding density of omega-3 fatty acids, which are immensely healthy for the mind and body.
You must add at least three meals of cold-water fish to your weekly diet, and if you absolutely can’t stand the sight of fish, pick out a fish-oil supplement because you certainly need its nutrient density.
Fish is an excellent source of lean protein, which helps regulate and control our mood, and also aids the body in regulating and maintaining normal blood sugar levels. Fatty fish, such as wild salmon and tuna, is widely termed as brain food because it contains an extraordinary quantity of DHA, an essential omega-3 fatty acid that has been scientifically proven to enhance the quality of the membrane, and the nerve functioning of the gray matter present within the brain.
Research reveals that nearly 20% of the gray matter found within the brain is developed with DHA, and when we consume DHA through our foods, it enhances the gray matter within three brain areas that regulate our mood: the hippocampus, the amygdala and the cingulate.
Patients suffering with depression are strongly advised to eat generous portions of fatty fish as they lack a sufficient amount of gray matter in the above mentioned brain areas.