When it comes to overall physical and mental health, diet is perhaps the most important factor in keeping your body and mind strong. Our bodies need the right balance of nutrients to keep us in optimal shape, and an unhealthy diet can negatively impact your mental health as well as your physical fitness. There are a variety of healthy diets, and different people often have different nutritional requirements, but there are some foods that provide mental and physical health benefits to everyone. Here are a few of the best foods for keeping your body and your mind strong:

Seeds:

Not all seeds are equally nutritious, but many varieties of sides provide balanced nutrition that benefits both your physical and mental health. Essential fatty acids found in many seeds (and some nuts) help keep your mind sharp, and many seeds (especially flaxseeds) also contain Omega-3 fatty acids, which help to reduce your risk of heart disease. In addition, the protein found in seeds and nuts helps boost muscle growth.

Avocados:

Avocados have a variety of health benefits thanks to the high concentration of healthy monounsaturated fat found in the fruit. Monounsaturated fats contribute to increased, healthy blood flow, and they are also good for your brain’s health. In addition, these fats have been shown to help decrease blood pressure, which can help prevent or slow cognitive decline as you age.

Kale:

Kale, as well as many similar dark, leafy green vegetables, contains Vitamin E and folate, both of which are proven to benefit your memory and overall cognitive health. Vitamin E is a powerful antioxidant that is thought to help protect neurons and nerve cells, especially in people with Alzheimer’s or other conditions that cause neurons to die. Folate may be key in lowering the levels of the amino acid homocysteine in the blood, as folic acid helps to break down these amino acids, which have been linked to both nerve cell death and heart disease.

Cauliflower:

Keeping your kidneys healthy is crucial to maintaining good overall health, and cauliflower is one of the best kidney-supporting superfoods. The vegetable acts as a natural kidney aiding supplement by helping to force waste materials out of the body through the urinary tract. Because of this powerful benefit, doctors treating kidney patients often recommend that their patients eat cauliflower at least once per day.

Fish:

Many kinds of fish, particularly salmon, mackerel and tuna, have high concentrations of omega-3 fatty acids, which are good for both mental and physical health. Specifically, these fish contain docosahexaenoic acid (DHA), which promotes the healthy functioning of neurons, and omega-3s like DHA are also good for heart health. Besides, eating more fish in place of red meat will help you cut down on your intake of saturated fats, which clog the arteries and are strongly linked to heart disease.

Eggs:

Eggs are another food that pack a double punch of brain and body-boosting nutrients. Egg yolks are full of antioxidants that that help keep your eyes healthy and reduce your risk of developing macular degeneration.. Eggs also contain choline, a nutrient that boosts both memory and general brain development.

Quinoa:

Quinoa is arguably the best grain to include in your diet thanks to its balanced health benefits. Quinoa contains large amounts of protein for a grain, which promotes muscle growth, as well as fiber to help you maintain a healthy weight and keep your digestive system strong. The grain also contains iron, which is one of the best minerals for overall health.