“Our brains evolved to eat just about anything to survive, but we’re learning more and more that there’s a way to feed it to improve overall mental health,” said Dr. Ramsey, author of the book “Eat to Beat Depression and Anxiety.” “We know that if you eat a lot of crap, you feel like crap, but the idea that it extends to our mental health risk is a connection we haven’t made in psychiatry until recently.”
Try some new “brain” foods
To help patients remember the best foods to eat to support brain health, Dr. Ramsey has devised a simple mantra: “Seafood, vegetables, nuts and beans, and a little dark chocolate.” He also hosts a free online cooking class (next one is February 7) called “Mind Conditioning Kitchen.”
For this week’s Eat Right Challenge, try adding some new foods to your plate that have been linked to better brain health. This list is based on suggestions from Dr. Naidoo and Dr. Ramsey. Much of the science on the potential brain benefits of various foods is still in its early stages, and eating these foods won’t cause mood swings overnight. But incorporating several of these foods into your meals will improve the overall quality of your daily diet, and you may notice a difference in how you feel.
green leafy vegetables
Dr. Ramsey calls green leafy vegetables the foundation of a brain health diet because they are cheap, versatile, and have a high nutrient-to-calorie ratio. Kale is his personal favorite, but spinach, arugula, collard greens, beet greens, and Swiss chard are also great sources of fiber, folic acid, and vitamins C and A. If you don’t like salads, add greens to soups, stews and stir-fries. and smoothies, or turn them into a pesto. He also recommends adding a small serving of seaweed (the “green leaves of the sea”) to your plate once a week as a source of additional iodine, fiber, zinc and phytonutrients.
colorful fruits and vegetables
The more colorful your plate, the better food for your brain. Studies suggest that compounds in brightly colored fruits and vegetables, such as red bell peppers, blueberries, broccoli, and eggplant, can affect inflammation, memory, sleep, and mood. Reddish-purple foods are “power players” in this category. And don’t forget avocados, which are high in healthy fats that enhance the absorption of phytonutrients from other vegetables.
Seafood
Sardines, oysters, mussels, wild salmon, and cod are sources of long-chain omega-3 fatty acids that are essential for brain health. Seafood is also a good source of vitamin B12, selenium, iron, zinc, and protein. If you don’t eat fish, chia seeds, flaxseeds, and sea vegetables are also good sources of omega-3s. For those on a budget, canned salmon is a more affordable option, Dr. Naidoo said.
Nuts, beans and seeds
Try to eat between a half cup and a full cup of beans, nuts and seeds a day, says Dr. Ramsey. Nuts and seeds, including cashews, almonds, walnuts, and pumpkin seeds, make a great snack, but can also be added to stir-fries and salads. Black and kidney beans, lentils, and legumes can also be added to soups, salads, and stews, or enjoyed as a meal or side dish. Nut butters also count.
