It's particularly important for college and university students to have good mental health and memory. When students get to college or university, they start to focus on other things instead of just their schooling, which means they have to work harder on their memory and mental health. Additionally, there are foods that can elevate mood, hone memory, and facilitate better brain function.

Professor of nutritional psychology at Harvard University Medical School Uma Naidu compares the relationship between nutrition and mental health to that of the brain and the gut, which has significant physiological implications. The brain and stomach share embryonic cells and maintain a connection throughout human life, which provides a biological basis for understanding this relationship.

Through message delivery, they function as two-way communication. In actuality, the gut produces between 90 and 95 percent of serotonin, a neurotransmitter that regulates appetite and other processes. Naidoo has spent her whole life in the kitchen, according to her position as director of lifestyle psychology and nutrition at Massachusetts General Hospital.

She always approached things that she found appealing with a scientific mindset because she came from a family of doctors. When he majored in psychology, it became evident that additional research was required to establish the relationship between diet and mental health, and when he studied medicine, he discovered that instruction in nutrition was inadequate. According to him, this is a new industry that is expanding right now.

In October 2022, he discussed the benefits of B vitamins, specifically B-12, B-9 and B-1, in keeping the brain young and healthy. On this occasion, she referred to a selection of foods that she considers beneficial for improving mood and boosting brain power.

1. Spices

Spices are known for their primary antioxidant properties. Turmeric and similar spices have beneficial effects on reducing anxiety. Curcumin, the active ingredient in turmeric, can reduce anxiety by altering brain chemistry and protecting the hippocampus. Another spice that psychologists like a lot is saffron. Research has found that saffron reduces the symptoms of mental disorders.

2. Fermented Foods

There are a wide variety of fermented foods. They are made by mixing milk, vegetables or other raw ingredients with microorganisms such as yeast and bacteria. Yogurt is considered to be the most effective and useful in this regard. What they all have in common is live bacteria that can improve bowel function and reduce anxiety or depression. Fermented foods can provide many brain benefits.

A 2016 review of 45 studies found that fermented foods can protect the brain, improve memory and reduce dementia. Probiotic-rich yogurt can be an important and highly beneficial part of the diet.

3. Dark Chocolate

Dark chocolate is an excellent source of iron, which protects neurons and helps regulate the synthesis of mood-affecting chemicals. A 2019 survey of more than 13,000 students found that students who regularly eat dark chocolate perform better in reading textbooks and understanding and remembering the syllabus. Dark chocolate also contains many antioxidants and is extremely beneficial.

4. Avocado

Another food that promotes health and wellbeing is avocado. It has comparatively high magnesium levels, a mineral crucial to brain health.  Several studies indicate a possible link between depression and magnesium shortages. Numerous case studies have demonstrated that students who consume avocados on a regular basis not only improve their memory performance but also their emotional wellness. "I like to mix avocado, chickpeas, and olive oil as a delicious spread on whole grain toast or add fresh chopped vegetables as a sauce," a physician explains.

5. Green Leafy Vegetables

According to experts, eating green leafy vegetables—like the green vegetable kale—is really good for your memory and mental wellness. These foods also have the advantage of being an excellent source of folate, which is a natural form of vitamin B9 and is crucial for the production of red blood cells. This vitamin plays a crucial role in the synthesis of neurotransmitters and has positive effects on cognitive function. Additional excellent sources of folic acid are greens like dandelion, spinach, and Swiss chard.