Like the complex relationship between the gut and the brain, diet and mental health are inextricably linked — and the relationship between them goes bidirectional: lack of good dietary choices is a mental health problem. The problem of mental health leads to the next poor diet.
When people learned that I was a psychiatrist, a brain health researcher, and a nutritionist, they often told me how to eat to maximize the wonderful power of the brain. I will ask.
Based on my work with hundreds of patients, the following are the best brain-activating foods that people don’t eat enough. Incorporating them into your diet can improve your mood, sharpen your memory, and help your brain function with maximum efficiency.
1. Spices
Spices not only add flavor, but are also known for their antioxidant properties. In other words, they help the brain fight harmful free radicals and thus prevent oxidative stress, which can damage tissues.
One of my favorite spices Turmeric — Outstanding when it comes to reducing anxiety. Curcumin, the active ingredient in turmeric, reduces anxiety, alters the corresponding chemistry of the brain, and protects the hippocampus.
I also love saffron. In 2013, a meta-analysis of five previously published controlled trials examined the effects of saffron supplementation on depressive symptoms in participants with major depressive disorder.
In all of these trials, researchers found that taking saffron significantly reduced the symptoms of depression compared to placebo controls.
2. Fermented food
Fermented foods are made by combining milk, vegetables and other ingredients with microorganisms such as yeast and bacteria.
Some examples include plain yogurt, sauerkraut, kimchi, and kombucha with a lively culture. These are all Improves healthy bowel function and reduces anxiety.
In the brain, fermented foods may offer several benefits. A 2016 review of 45 studies showed that fermented foods can protect the animal’s brain, improve memory, and delay cognitive decline.
Keep in mind that probiotic-rich yogurt can be a powerful part of your diet, but heat-treated yogurt does not have the same benefits. One such example is a yogurt-covered raisin. These cannot relieve anxiety, as no beneficial bacteria remain in the heat-treated yogurt.
3. Dark chocolate
Dark chocolate is an excellent source of iron, with neurons It helps control the synthesis of mood-related chemicals and chemical pathways.
In 2019, a cross-sectional study of more than 13,000 adults found that those who regularly eat dark chocolate had a 70% reduction in their risk of depressive symptoms.
Dark chocolate is also rich in antioxidants, as long as you stick to it and make sure it’s not too sugary.
4. Avocado
Avocado contains a relatively large amount of magnesium, which is important for proper brain function.
The first report of magnesium treatment for excitatory depression Published in 1921, 220 out of 250 were successful.
Since then, countless studies have suggested that depression is associated with magnesium deficiency. Several case studies in which patients were treated with 125 to 300 milligrams of magnesium showed a rapid recovery from major depression, often within a week.
I love blending avocado, chick beans and olive oil as a delicious spread on a low GI toast like pumpernickel or as a dip in cut vegetables.
5. Nuts
Nuts contain healthy fats and oils, which are necessary for the brain to function well, as well as essential vitamins and minerals (such as selenium from Brazil nuts).
Anti-inflammatory and antioxidant effects Omega 3 fatty acids in walnuts have great expectations for improving thinking and memory.
It’s a good idea to eat 1/4 cup a day (no more, it’s easy to overdo with nuts!) As a snack or as a side dish of salads and vegetables. Nuts can be combined with homemade granola and trail mixes that contain much less sugar and salt than those purchased in stores.
6. Leafy vegetables
When I say that leafy vegetables like kale make a difference in health, my patients turn their noses to that idea. However, leafy vegetables contain vitamin E, carotenoids, and flavonoids. These are nutrients. Protects against dementia and cognitive decline.
Another advantage is that they are an incredible source of folic acid, the natural form of vitamin B9, which is important for erythropoiesis. If folic acid deficiency can underlie some neurological conditions, improving folic acid status has a beneficial effect on our cognitive status and is a necessary cofactor for neurotransmitter production.
Greens such as spinach, Swiss chard, and dandelion greens are also excellent sources of folic acid!
Dr. Uma Naido A nutrition psychiatrist, a brain expert, and a teacher Harvard Medical School.. She is also the director of nutrition and lifestyle psychiatry at Massachusetts General Hospital and the author of a best-selling book. “This is your food brain: an essential guide to amazing food to fight depression, anxiety, PTSD, OCD, ADHD and more.” Follow her on Twitter @DrUmaNaidoo.
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