6 Foods to Help Regulate Mood and Boost Productivity/Performance

1.)   Salmon, perhaps prepared with olive oil, will provide central nervous system support via B vitamins. It’s also an excellent source of Omega 3’s, which support brain health. Salmon is also a good source of selenium, which supports proper thyroid functioning.

2.)   Asparagus is a wonderful source of folate, which can boost mood and help ward off irritability. Additionally, it’s rich in anti-oxidants, which fight free radicals and support brain health, and prebiotics, which promote gut health by supporting healthy bacteria in the intestines.

3.)   Yogurt (goat’s milk) contains more anti-inflammatory properties than does cow’s milk and may be easier to digest. It promotes immunity and digestion and also has been show to improve mood and alertness.

4.)   Amla can be consumed as a berry or powder or taken as a supplement. It reduces inflammation and its high anti-oxidant content has been linked to improved memory. It’s also a good source of vitamin C and provide a boost to the immune system.

5.)   Blueberries (ideally organic) are rich in many vitamins and fiber. They are an excellent source of anti-oxidants and have been linked to reductions in brain fog and improvements for those managing mild cognitive issues.

6.)   Pistachios are a great source of iron and fiber. They help reduce inflammation and support the nervous system and brain health. Consuming pistachios has also been associated with improvements in learning and memory.

References/ resources:

Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

#889 – Diets and Supplements for Brain Health

Untangle: Mindfulness for Curious Humans

Brain Food: Eat to Boost Cognitive Power. With Dr. Lisa Mosconi

https://podcasts.apple.com/gb/podcast/brain-food-eat-to-boost-cognitive-power-with-dr-lisa-mosconi/id1073460738?i=1000649699268

Mosconi, Lisa. The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer’s Disease. November 2022.

Gul M, Liu ZW, Iahtisham-Ul-Haq, Rabail R, Faheem F, Walayat N, Nawaz A, Shabbir MA, Munekata PES, Lorenzo JM, Aadil RM. Functional and Nutraceutical Significance of Amla (Phyllanthus emblica L.): A Review. Antioxidants (Basel). 2022 Apr 22;11(5):816. doi: 10.3390/antiox11050816. PMID: 35624683; PMCID: PMC9137578.