Brooke Marie

Cook. Explore. Eat. Repeat
Health and Fitness

SUPERFOODS for Mental Health!

Superfoods

As you all know, I am an advocate for mental health. I am an advocate because for one I’ve struggled with symptoms and am on the journey of healing and recovery, two, mental health is so stigmatized and I’d like to contribute to lessening that negative impact, and three – I have found some pretty awesome ways to combat the physical and emotional symptoms that come from my mental health struggles and I want to share them with all of you! We’ve all heard about “superfoods” and how good they are for you. We generally hear about why they’re good for your PHYSICAL health. Obviously, a healthy body helps lead to a healthy mind, but a healthy mind can contribute to you actually having the energy to make your physical body healthier too! If your mindset isn’t there, things like working out can be incredibly difficult! (here’s a simple fitness routine you can try at home!)

 

So here’s a list of my all time favorite superfoods, their nutritional benefits, and simple ways to integrate them into your healthy lifestyle! I’ve also included a few recipe links as well. Enjoy!

Some of my favorite delicious superfoods in one list! A detailed list of why these superfoods are good for you! | www.the-babbling-brooke.com | The Babbling Brooke

Superfoods are all the rage right now, and for good reason! There are tons of superfoods out there, and I’m going to list my favorites, their benefits, and ways to incorporate them into your diet that are simple and super easy to accomplish!

Avocados

Avocados | 1 of 9 of my fave superfoods | www.the-babbling-brooke.com | The Babbling Brooke

  • Nutritional Benefits:

Avocados are one of the most popular out of the superfoods because they taste good, and they contain that GOOD fat. Oleic Acid, which is found in avocados, can actually be known to stifle hunger! So if you’re craving something to eat or thinking about a late night snack, grab an avocado and fight off your hunger! This fruit is also packed with protein and fiber!

As far as mental health goes – avocados contain Omega 3’s which is a fatty acid that helps combat inflammation in the brain. Along with being packed with tryptophan and folate, avocados can help regulate neurotransmitters.

Obviously a simple recipe would be guacamole, but you can also as a staple of a hearty summer salad, toss a couple pieces on your breakfast scramble, or even slip a couple slices into your morning smoothie! You can also use it in a simple and healthy tuna avocado roll! Or you can eat half an avocado sprinkled with a little sesame seeds and salt. Delicious!

Recipes!

Guacamole

Avocado, Cucumber, and Tomato Salad

Tuna, Avocado, and Cucumber Sushi Roll

Carne Asada Tacos with Guacamole

Mini Sweet Potato Nachos with Guacamole

Beets

Beets | 2 of 5 of my favorite superfoods | Has cancer fighting properties and much more! | www.the-babbling-brooke.com | The Babbling Brooke

  • Nutritional Benefits:

First of all, I love beets! Secondly, they’re super duper good for you. Beets are high in betalain, which is a super potent antioxidant that can help fight cancer and other degenerative diseases. Beets are also full of Vitamins A, B, and C which all contribute to boosting your immune system, which can help fight off colds and other common illnesses. This superfood contains fiber, which is good for your digestive tract and maintains heart health, and also contain potassium which is essential for proper organ function.

Beets have also been linked to slowing the effects of dementia and Alzheimers! The folic acid it contains can also prevent damage to the hippocampus, which has been linked to symptoms of major depression.

I love a good roasted beet recipe. I wash the beets really well, rub with oil, sprinkle with salt and pepper and wrap in tin foil. Heat your oven to 400 degrees and cook for about 45 minutes until soft. Remove the skins, let cool, and add to your favorite salad or eat by themselves!

Black Beans

Black Beans | 3 of 9 superfoods | SUPER high in fiber! | www.the-babbling-brooke.com

  • Nutritional Benefits:

Black beans are PACKED with protein, but contain none of the saturated fats that other sources of protein do (like red meat). One cup of black beans contains 50% of your daily recommended dosage of fiber, and about 20% of your daily recommended serving of iron!

Just like our other two superfoods so far, black beans are full of folate which have been known to improve the efficacy of antidepressants. So for someone who is already on medication for depression, black beans will boost their properties. For someone who isn’t, studies on folic acid have shown that supplementation of folic acid can actually thicken your brain tissue – meaning the risk of Alzheimers and other neuro-degenerative diseases (such as severe mental illness such as schizophrenia) is greatly reduced.

As far as superfoods go, this is one that’s easily incorporated into meals. You can turn these delicious little morsels into a hummus, or you can incorporate them into a delicious one pot meal like this One Pot Mexican Chicken and Cauliflower rice recipe. You can also make a really simple Mexican style bowl with cauliflower rice, black beans, homemade salsa, and a delicious homemade guacamole!

Recipes!

One Pot Mexican Chicken and “Rice”

Blueberries

Blueberries | 4 of 9 superfoods | Super high in Vitamin C! |www.the-babbling-brooke.com | The Babbling Brooke

  • Nutritional Benefits:

Blueberries are packed with antioxidants! They can lower your risk of heart disease and cancer, and they’re also anti-inflammatory. It can also lower blood pressure, and blueberries are rich in Vitamin C. It can also speed up your metabolism.

In the mental health arena – blueberries can actually increase the levels of serotonin in your brain, which is the neurotransmitter responsible for well-being and happiness.

You can easily incorporate blueberries into your meal by adding them to any smoothie or fruit salad. I like eating a bowl full of blueberries, strawberries, and raspberries in a bowl full of delicious, low carb coconut milk! You can make a “healthy-ish” adult drink like this mojito.  You can also add them to a bowl of oatmeal, or a bowl of cereal in the morning!

Chia Seeds

Chia seeds | 5 of 9 Superfoods | High in fiber and protein | www.the-babbling-brooke.com | The Babbling Brooke

  • Nutritional Benefits:

These little babies are FULL of protein and fiber. Per ounce, they contain 10g of fiber and nearly 5g of protein! That’s only 3 tablespoons! There are also rumors that chia seeds can help lower blood pressure and aid in weight loss, but these claims haven’t been scientifically proven, however. Chia seeds are full of Omega 3’s as well, which can help deal with depression and major mood swings. 

Working these little gems into your diet is simple! Adding chia seeds to your morning smoothie or cereal gives them quite a nice texture, as they can absorb up to 10 times their weight in water! This makes them an awesome addition to any meal – from a smoothie to pancakes!

Flax Seeds
Flax Seeds | 6 of 9 superfoods | Promotes healthy digestion | www.the-babbling-brooke.com | The Babbling Brooke

  • Nutritional Benefits:

Flax is high in fiber, but this superfood is also believed to help reduce the risk of heart disease and cancer. It is also known to support healthy digestion (thanks to the fiber) and regulate blood sugar levels which can be beneficial to diabetics or for those who are at risk for diabetes. Flax is full of Omega 3’s as well, which can help deal with depression and major mood swings. 

Incorporating flax into your diet is just as easy as Chia seeds! Add them to a morning smoothie, or use flax meal in a pancake recipe. Remember to up your intake of water when consuming flax seed, as it contains a lot of fiber.

Ginger

Ginger | 7 of 9 superfoods | Can help reduce inflammation | The Babbling Brooke

  • Nutritional Benefits:

Ginger is quite the superfood. It’s been used to treat nausea, hair loss, burns, diarrhea, and upper respiratory infections. Ginger has been found to reduce nausea associated with morning sickness, and even chemotherapy induced nausea. Ginger can also reduce the soreness of tired muscles because it inhibits enzymes that cause inflammation. It also contains antioxidants which have been shown to slow the onset of certain cancers.

Over 100 compounds are found in ginger, and 50 of them are antioxidants. Antioxidants have anti-inflammatory properties which is important for mental health disorders such as anxiety, depression, and ADHD because they are linked to inflammation in the brain.

I’m a huge advocate of the ginger lemon shot. I juice one ginger root, and about 6 lemons, and pour into a jar. It lasts me the entire week, sometimes two! Otherwise, you can mix it into salad dressings, take it as a capsule, or grind it into a paste for curries and stews.

Recipes!

Ginger, Mint, Lemon Limeade

Khmer Chicken Curry

Lemon

Lemons | 8 of 9 Superfoods | Promotes the creation of collagen to heal the body | www.the-babbling-brooke.com | The Babbling Brooke

  • Nutritional Benefits:

I’ve spoken on the benefits of drinking warm lemon water every day, and I stick by it! Lemons are full of antioxidants and Vitamin C. This aids your body in producing collagen, which can reduce the risk of aneurisms, depression and anxiety, broken bones, and torn muscles. Collagen is what helps your body repair any damage and keep your body’s structures strong. Lemons can also reduce the risk of heart disease and cancer!

Drink lemon water, use lemon in salad dressings, make a simple grilled chicken with garlic and lemon juice, and drink lemon ginger shots in the morning!

Recipes!

Ginger, Mint, Lemon, Limeade

Lemon Water

Shrimp Skewers with Lemon and Garlic

Coleslaw with Cilantro and Lime

Kale Salad with Walnut Oil Vinaigrette

Simple Grilled Salmon with Lemon, Salt, and Pepper

Simple Mussels Pasta with Lemon Zest

Quinoa

Quinoa | 9 of 9 Superfoods | A great source of non-meat protein! | www.the-babbling-brooke.com | The Babbling Brooke

  • Nutritional Benefits:

Quinoa is high in protein and low in saturated fats, which can make it a better source of protein than red meat. A study done in Brazil in 2009 also showed that quinoa helped reduce the blood glucose levels of diabetic patients. Consuming quinoa on a regular basis can also help to lower blood pressure, suppress the appetite, and help to slow the aging process. Quinoa has also been known to fight anxiety and depression.

Quinoa is super easy to incorporate into your diet thanks to it’s neutral flavor. I use it in place of rice a lot, or in a cold salad such as this Seared Ahi Tuna Salad recipe. You can also use it in a breakfast recipe such as a quinoa and kale egg bake, or simple use it as a side dish with butter and salt with a nice grilled salmon.

Recipes!

Seared Ahi Tuna Salad


There you have it! These are the superfoods I eat fairly regularly and these are the superfoods I stand by thanks to their nutritional benefits, taste, and how easy they are to incorporate into you diet!

*All photos were taken and are owned by The Babbling Brooke, and protected under the Creative Commons License. Any unauthorized use will be pursued with legal action.

71 Comment

  1. Thank you for some other great post. Where else may just anyone get that
    type of info in such a perfect manner of writing? I have
    a presentation next week, and I am on the search for such info.

  2. I know this if off topic but I’m looking into starting my own blog and was wondering what all is required to get setup?

    I’m assuming having a blog like yours would cost a pretty penny?
    I’m not very internet smart so I’m not 100% positive.
    Any recommendations or advice would be greatly appreciated.

    Thank you

  3. Today, I went to the beachfront with my kids. I found a sea shell and gave it to my 4 year old daughter
    and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is completely off topic but I had to tell
    someone!

  4. Hey There. I found your blog using msn. This is an extremely well written article.
    I will be sure to bookmark it and come back to read more of your useful info.
    Thanks for the post. I’ll definitely return.

  5. Wow that was unusual. I just wrote an really long comment but after I clicked submit my comment didn’t show up.
    Grrrr… well I’m not writing all that over again. Anyways, just wanted to say great blog!

  6. I don’t even understand how I finished up
    here, however I thought this submit used to be good. I don’t
    know who you might be but definitely you are going to a famous blogger should you aren’t already.

    Cheers!

  7. Magnificent goods from you, man. I’ve understand your stuff previous to and you are just too magnificent.
    I really like what you’ve acquired here, certainly like what you are saying and the way in which you say
    it. You make it entertaining and you still care for to keep it sensible.
    I cant wait to read much more from you. This is really a terrific web
    site.

  8. I like the valuable info you provide in your articles.
    I will bookmark your weblog and check again here frequently.
    I am quite certain I’ll learn many new stuff right here!
    Best of luck for the next!

  9. We are a bunch of volunteers and opening a new scheme in our community.
    Your site provided us with helpful info to work on. You’ve done a formidable process and our whole community
    will be thankful to you.

  10. Hello, Neat post. There is an issue with your website in web
    explorer, might check this? IE nonetheless is the marketplace
    chief and a huge component of other folks will pass over your wonderful writing due to this problem.

  11. you are truly a just right webmaster. The website loading pace is incredible.
    It seems that you’re doing any unique trick. Moreover, The contents are masterwork.
    you’ve done a excellent activity on this matter!

  12. I am not sure where you’re getting your info, but good topic.
    I needs to spend some time learning much more or understanding more.
    Thanks for wonderful information I was looking for this info for my
    mission.

  13. Thanks for one’s marvelous posting! I quite enjoyed reading it, you are a great author.I will make
    sure to bookmark your blog and may come back later on. I want to encourage
    you to continue your great work, have a nice evening!

  14. Having read this I believed it was really informative.
    I appreciate you finding the time and effort to put this content together.
    I once again find myself spending a significant amount of time both reading and leaving comments.
    But so what, it was still worthwhile!

  15. Pretty section of content. I just stumbled upon your
    weblog and in accession capital to assert that I acquire in fact enjoyed account your blog
    posts. Any way I will be subscribing to your feeds and even I achievement
    you access consistently quickly.

  16. I blog frequently and I genuinely thank you for
    your content. The article has truly peaked my interest.
    I will take a note of your site and keep checking for new information about once per week.
    I subscribed to your Feed as well.

  17. Hi fantastic blog! Does running a blog similar to this take a lot of work?
    I’ve no understanding of programming however I had been hoping
    to start my own blog in the near future. Anyhow, if you
    have any suggestions or techniques for new blog owners
    please share. I understand this is off subject nevertheless I simply needed to ask.
    Appreciate it!

  18. Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts.
    In any case I’ll be subscribing to your rss feed and I hope you write again very soon!

  19. You really make it seem so easy with your presentation but I find this matter to be
    actually something which I think I would never understand.
    It seems too complicated and very broad for me.
    I am looking forward for your next post, I’ll try to get the
    hang of it!

  20. Nice post. I learn something totally new and challenging on blogs I stumbleupon every day.

    It’s always exciting to read through content from other authors and practice a little something from other
    websites.

  21. Thank you for the auspicious writeup. It in fact
    was a amusement account it. Look advanced
    to more added agreeable from you! However, how can we
    communicate?

  22. Thank you a bunch for sharing this with all folks you actually realize what you are talking approximately!
    Bookmarked. Please also discuss with my site =). We may have a hyperlink trade agreement among us

  23. Hey, how’s it going?

    I want to pass along some very important news that everyone needs to hear!

    In December of 2017, Donald Trump made history by recognizing Jerusalem as the capital of Israel. Why is this big news? Because by this the Jewish people of Israel are now able to press forward in bringing about the Third Temple prophesied in the Bible.

    Jewish Rabbis have publicly announced that their Messiah will be revealed in the coming years who will be a leader and spiritual guide to all nations, gathering all religions under the worship of one God.

    Biblical prophecy tells us that this Jewish Messiah who will take the stage will be the antichrist “who opposes and exalts himself above all that is called God or that is worshiped, so that he sits as God in the temple of God, showing himself that he is God” (2 Thessalonians 2:4). For a time he will bring about a false peace, but “Therefore when you see the ‘abomination of desolation,’ spoken of by Daniel the prophet, standing in the holy place (Matthew 24:15)…then there will be great tribulation, such as has not been since the beginning of the world until this time, no, nor ever shall be” (Matthew 24:21).

    More importantly, the power that runs the world wants to put a RFID microchip in our body making us total slaves to them. This chip matches perfectly with the Mark of the Beast in the Bible, more specifically in Revelation 13:16-18:

    “He causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name.

    Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666.”

    Referring to the last days, this could only be speaking of a cashless society, which we have yet to see, but are heading towards. Otherwise, we could still buy or sell without the mark amongst others if physical money was still currency. This Mark couldn’t be spiritual because the word references two different physical locations. If it was spiritual it would just say in the forehead. RFID microchip implant technology will be the future of a one world cashless society containing digital currency. It will be implanted in the right-hand or the forehead, and we cannot buy or sell without it. Revelation 13:11-18 tells us that a false prophet will arise on the world scene doing miracles before men, deceiving them to receive this Mark. Do not be deceived! We must grow strong in Jesus. AT ALL COSTS, DO NOT TAKE IT!

    “Then a third angel followed them, saying with a loud voice, “If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name” (Revelation 14:9-11).

    People have been saying the end is coming for many years, but we needed two key things. One, the Third Temple, and two, the technology for a cashless society to fulfill the prophecy of the Mark of the Beast.

    Visit http://WWW.BIBLEFREEDOM.COM to see proof for these things and why the Bible truly is the word of God!

    If you haven’t already, it is time to seek God with all your heart. Jesus loves you more than you could imagine. He wants to have a relationship with you and redeem you from your sins. Turn to Him and repent while there is still hope! This is forever…God bless!

    “EITHER HUMAN INTELLIGENCE ULTIMATELY OWES ITS ORIGIN TO MINDLESS MATTER OR THERE IS A CREATOR…” – JOHN LENNOX

    We all know God exists. Why? Because without Him, we couldn’t prove anything at all. Do we live our lives as if we cannot know anything? No. So why is God necessary? In order to know anything for certain, you would have to know everything, or have revelation from somebody who does. Who is capable of knowing everything? God. So to know anything, you would have to be God, or know God.

    A worldview without God cannot account for the uniformity and intelligibility of nature. And why is it that we can even reason that God is the best explanation for this if there is no God? We are given reason to know or reject God, but never to know that He does not exist.

    It has been calculated by Roger Penrose that the odds of the initial conditions for the big bang to produce the universe that we see to be a number so big, that we could put a zero on every particle in the universe, and even that would not be enough to use every zero. What are the odds that God created the universe? Odds are no such thing. Who of you would gamble your life on one coin flip?

    Is there evidence that the Bible is the truth? Yes. Did you know that the creation accounts listed in the book of Genesis are not only all correct, but are also in the correct chronological order? That the Bible doesn’t say the Earth was formed in six 24-hour days but rather six long but finite periods of time? That the Bible makes 10 times more creation claims than all major “holy” books combined with no contradictions, while these other books have errors in them? The Bible stood alone by concurring with the big bang saying, “In the beginning God created the heaven and the earth” (Genesis 1:1); and says our universe is expanding, thousands of years before scientists discovered these things. Watch a potential life-changing video on the website listed below with Astronomer(PhD) Hugh Ross explaining all these facts based on published scientific data. He has authored many books, backed even by atheist scientists.

    Jesus came to pay a debt that we could not; to be our legal justifier to reconcile us back to a Holy God; only if we are willing to receive Him: “For the wages of sin is death…” (Romans 6:23).

    God so loved the world that He gave us His only begotten son, so that whoever believes in Him, through faith, shall not perish, but have everlasting life. Jesus says if we wish to enter into life to keep the commands! The two greatest commands are to love God with all your heart, soul, strength, and mind; and your neighbor as yourself. All the law hang on these commands. We must be born of and lead by the Holy Spirit, to be called children of God, to inherit the kingdom. If we are willing to humble ourselves in prayer to Jesus, to confess and forsake our sins, He is willing to give the Holy Spirit to those who keep asking of Him; giving us a new heart, leading us into all truth!

    Jesus came to free us from the bondage of sin. The everlasting fire was prepared for the devil and his angels due to disobedience to God’s law. If we do the same, what makes us any different than the devil? Jesus says unless we repent, we shall perish. For sin is the transgression of the law. We must walk in the Spirit so we may not fulfill the lusts of the flesh, being hatred, fornication, drunkenness and the like. Whoever practices such things will not inherit the kingdom (Galatians 5:16-26). If we sin, we may come before Jesus to ask for forgiveness (1 John 2:1-2). Evil thoughts are not sins, but rather temptations. It is not until these thoughts conceive and give birth by our own desires that they become sin (James 1:12-15). When we sin, we become in the likeness of the devil’s image, for he who sins is of the devil (1 John 3:8); but if we obey Jesus, in the image of God. For without holiness, we shall not see the Lord (Hebrews 12:14).

    The oldest religion in the world is holiness through faith (James 1:27). What religion did Adam and Eve follow before the fall? Jesus, Who became the last Adam, what religion does He follow? Is He not holy? He never told us to follow the rituals and traditions of man but to take up our cross and follow Him (Luke 9:23). There are many false doctrines being taught leading people astray. This is why we need the Holy Spirit for discernment. Unlike religion, holiness cannot be created. It is given to us from above by the baptism of the Spirit. Jesus is more than a religion; He is about having a personal relationship with the Father. Start by reading the Gospel of Matthew, to hear the words of God, to know His character and commandments. Follow and obey Jesus, for He is the way, the truth, and the life!

  24. Thanks , I have just been looking for info approximately this
    topic for a while and yours is the best I’ve discovered till now.

    But, what concerning the conclusion? Are you positive
    in regards to the supply?

  25. Hello this is somewhat of off topic but I was wondering if blogs use WYSIWYG editors or if you
    have to manually code with HTML. I’m starting a blog soon but have no coding expertise so I wanted
    to get guidance from someone with experience. Any help would
    be enormously appreciated!

  26. Heya are using WordPress for your site platform?
    I’m new to the blog world but I’m trying to get
    started and set up my own. Do you require any html coding expertise to make your own blog?
    Any help would be really appreciated!

  27. Hey there just wanted to give you a quick heads up.
    The text in your article seem to be running off the screen in Chrome.
    I’m not sure if this is a format issue or something to do with web browser compatibility but
    I thought I’d post to let you know. The design and style look great
    though! Hope you get the issue resolved soon. Many thanks

  28. Hi! Do you know if they make any plugins to assist with SEO?

    I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results.
    If you know of any please share. Cheers!

  29. Hello there, I think your blog could possibly be having browser compatibility issues. When I look at your web site in Safari, it looks fine however, if opening in I.E., it’s got some overlapping issues. I simply wanted to give you a quick heads up! Apart from that, wonderful site!

  30. While you may expect from this Gold Award Victor, the quality of the converted video is all but identical to the original. Our video experts were hard pressed to find any flaws in the picture or audio tracks of the converted document. In other words, unless you have superhuman vision or ability to hear, there’s no reason to worry about any quality loss when converting videos with Wondershare.

  31. Awsome post and right to the point. I am not sure if this is actually the best place to ask but do you people have any thoughts on where to hire some professional writers? Thank you 🙂

  32. Hey there! I know this is kinda off topic however I’d figured I’d ask. Would you be interested in trading links or maybe guest writing a blog post or vice-versa? My blog addresses a lot of the same subjects as yours and I feel we could greatly benefit from each other. If you are interested feel free to send me an e-mail. I look forward to hearing from you! Fantastic blog by the way!

  33. This design is incredible! You obviously know how to keep a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Wonderful job. I really loved what you had to say, and more than that, how you presented it. Too cool!

  34. I think this is one of the most vital info for me. And i am glad reading your article. But should remark on few general things, The site style is ideal, the articles is really great : D. Good job, cheers

  35. Wow! This could be one particular of the most useful blogs We’ve ever arrive across on this subject. Basically Great. I am also a specialist in this topic so I can understand your hard work.

  36. Attractive component to content. I just stumbled upon your weblog and in accession capital to say that I acquire actually loved account your weblog posts. Anyway I will be subscribing on your augment or even I fulfillment you access constantly quickly.

  37. Have you ever thought about including a little bit more than just your articles? I mean, what you say is valuable and everything. But imagine if you added some great visuals or video clips to give your posts more, “pop”! Your content is excellent but with pics and clips, this website could definitely be one of the greatest in its field. Wonderful blog!

Leave a Reply to Claude Singh Cancel reply

Your email address will not be published. Required fields are marked *