Like the intricate relationship between the gut and the brain, diet and mental health are inextricably linked, and the connection between them goes both ways: one lack of good dietary options leads to an increase in mental health problems, and mental health problems in turn lead to poor eating habits.
When people find out that I am a psychiatrist, a brain health researcherand nutritionist, I am often asked how they should eat to maximize their incredible brain power.
Based on my work with hundreds of patients, below are the best brain-boosting foods people aren’t eating enough of. Adding them to your diet can improve your mood, sharpen your memory and help your brain work at maximum efficiency:
1. Spices
In addition to providing flavor, spices are known for their antioxidant properties. In other words, they help the brain fight damaging free radicals and thus prevent oxidative stress, which can damage tissues.
One of my favorite spices is turmeric — a standout when it comes to reducing anxiety. Curcumin, the active ingredient in turmeric, can decrease anxiety and change corresponding brain chemistryprotecting the hippocampus.
I also love saffron. In 2013, a meta-analysis of five previously published randomized controlled trials looked at the effects of saffron supplementation on depressive symptoms among participants with major depressive disorder.
In all of these trials, the researchers found that consuming saffron significantly reduced symptoms of depression compared to placebo controls.
2. Fermented foods
Fermented foods are made by combining milk, vegetables, or other raw ingredients with microorganisms such as yeasts and bacteria.
Some examples include plain yogurt with active cultures, sauerkraut, kimchi, and kombucha. These are all sources of live bacteria that can improve healthy bowel function and decrease anxiety.
In the brain, fermented foods can provide several benefits. TO 2016 review of 45 studies indicated that fermented foods could protect the brain in animals, improving memory and slowing cognitive decline.
Probiotic-rich yogurt can be a powerful part of your diet, but keep in mind that heat-treated yogurt doesn’t have the same benefits. An example of this is yoghurt covered raisins: these are not going to help with your anxiety, since heat-treated yoghurt has no beneficial bacteria.
3. Dark chocolate
Dark chocolate is an excellent source of iron, which helps form the covering that protects neurons and helps control the synthesis of chemicals and chemical pathways involved in mood.
In 2019, a cross-sectional survey of more than 13,000 adults found that people who regularly eat dark chocolate had a 70% lower risk of depressive symptoms.
Dark chocolate is also high in antioxidants, as long as you stick to the dark stuff and make sure it doesn’t have too much sugar.
4. Avocados
Avocados have relatively high amounts of magnesium, which is important for proper brain function.
The first report of magnesium treatment for agitated depression was published in 1921and showed success in a whopping 220 out of 250 cases.
Since then, countless studies have suggested that depression is related to magnesium deficiency. Several case studies, in which patients were treated with 125 to 300 milligrams of magnesium, have shown rapid recovery from major depression, often in less than a week.
I love blending avocados, chickpeas, and olive oil as a tasty spread on low GI toast like whole grain rye bread, or as a topping for freshly cut vegetables.
5. Walnuts
Nuts have healthy fats and oils that our brains need to function well, along with essential vitamins and minerals, for example the selenium in Brazil nuts.
The anti-inflammatory and antioxidant effects of Omega-3 fatty acids in walnuts show great promise in improving thinking and memory.
I recommend eating 1/4 cup a day (no more, it’s easy to go overboard on nuts!) as a snack or added to your salad or vegetable side dish. The nuts can even be combined into a homemade granola or trail mix that contains much less sugar and salt than store-bought versions.
6. Green leafy vegetables
When I say that green leafy vegetables like kale make a difference in health, my patients reject the idea. But green leafy vegetables contain vitamin E, carotenoids, and flavonoids, which are nutrients that protect against dementia and cognitive impairment.
Another benefit is that they are an incredible source of folate, a natural form of vitamin B9 that is important in the formation of red blood cells. Where folate deficiency may underlie some neurological conditions, improving folate status has beneficial effects in our cognitive state, and is a necessary cofactor in the production of neurotransmitters.
Vegetables like spinach, Swiss chard, and dandelion greens are also a great source of folic acid!
Dr Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also director of lifestyle and nutritional psychiatry at Massachusetts General Hospital and author of the best-selling book “This is Your Brain on Food: An Indispensable Guide to the Amazing Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter @DrUmaNaidoo.
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