Find out the six best foods for the brain – 05/07/2023 – Health

There are foods that can improve your mood, sharpen your memory, and help your brain work more efficiently.

This is what Uma Naidoo, a nutritional psychiatrist and professor at the Harvard University School of Medicine in the United States, argues.

Mental health and food are linked in the same way as the brain and the gut, in a relationship that has important consequences for the body.

She explains that one of the biological bases for understanding this relationship has to do with the fact that the brain and the intestine originate from the same embryonic cells and remain connected as the human being develops.

They communicate in both directions by sending chemical messages. Between 90% and 95% of serotonin, a neurotransmitter related to appetite regulation and other functions, is produced in the intestine.

If the diet is not healthy, the intestine can become inflamed and suffer the consequences of an inadequate diet. This can influence the development of anxiety, inattention and diseases such as depression.

Thus, the more you take care of your diet and your intestines, the more you take care of your mental health, since “there is a direct link between food and mood”, says the expert in an interview with BBC News Mundo (service in Spanish from the BBC).

Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, says she has always loved food and cooking.

Coming from a family of doctors, she says that she always sought a scientific approach to the things she found attractive.

When he studied medicine, he realized that there was not enough training in nutrition, and when he specialized in psychiatry, it became clear that more research was needed to establish the connections between food and mental health.

“This is an emerging field that is starting to expand,” she says.

In October 2022, the expert spoke to the BBC about the benefits of vitamin B to keep the brain young and healthy, especially B-12, B-9 and B-1.

Now, the psychiatrist talks about a selection of foods that she considers beneficial for improving mood and strengthening brain power.

1. Spices

Spices are known for their antioxidant properties. Some, like turmeric, have beneficial effects in reducing anxiety.

Curcumin, the active ingredient in turmeric, may decrease anxiety, thereby altering brain chemistry and protecting the hippocampus.

Another spice that the psychiatrist likes a lot is saffron. Research has shown, explains Naidoo, that saffron has effects on severe depressive disorder.

Studies have shown that consuming saffron significantly reduces the symptoms of the patient affected by the disorder.

In Brazil, turmeric is popularly called saffron-of-the-earth. The “true” saffron, treated as a delicacy, is another, extracted from the pistil of the flower of the species crocus sativus.

Saffron is an ingredient internationally recognized for being expensive and having antioxidant properties.

2. Fermented foods

There is a wide variety of fermented foods. They are made by combining raw milk, vegetables or other ingredients with microorganisms such as yeast and bacteria.

The best known is natural yogurt with active cultures, but there are also others like sauerkraut, kimchi and kombucha.

What they have in common are sources of live bacteria that can improve bowel function and reduce anxiety, according to the expert.

Fermented foods can provide several brain benefits.

A 2016 analysis of 45 studies showed that fermented foods can protect the brain by improving memory and slowing cognitive decline, points out the expert.

Yogurt rich in probiotics can be a powerful part of the diet, adds Naidoo, but not yogurt that has been subjected to a heat treatment.

3. Nuts

The anti-inflammatory and antioxidant effects of the omega-3 fatty acids in walnuts hold great promise for improving thinking and memory.

On the other hand, nuts have healthy fats and oils that our brain needs to function well, along with essential vitamins and minerals like selenium from Brazil nuts.

Naidoo recommends eating 1/4 cup a day, as an addition to a salad or vegetable.

They can also be mixed with homemade granola or dried fruit, as these combinations are healthier than commercially available ones, which are often high in sugar and salt.

4. Dark chocolate

Dark chocolate is an excellent source of iron, which helps form the coating that protects neurons and helps control the synthesis of mood-influencing chemicals.

A survey of more than 13,000 adults in 2019 found that people who regularly eat dark chocolate have a 70% lower risk of experiencing depressive symptoms.

Dark chocolate also contains a lot of antioxidants and is highly beneficial.

5. Avocados

With relatively high amounts of magnesium, important for brain function, avocados are another source of well-being, points out the expert.

There are numerous reviews linking depression to magnesium deficiency.

Several case studies where patients were treated with a dose between 125 and 300 milligrams of magnesium showed faster recovery from the depressive disorder.

“I love mixing avocado, chickpeas and olive oil together as a tasty spread on whole-grain toast or as a dip for freshly cut vegetables,” says the doctor.

6. Green leafy vegetables

Green leafy vegetables, such as kale, make a difference in health, explains the expert.

Although it’s not well-known information, the truth is that green leafy vegetables contain vitamin E, carotenoids and flavonoids, nutrients that protect against dementia and cognitive decline, says Naidoo.

Another benefit of these foods is that they are a great source of folate, a natural form of vitamin B9 important in the formation of red blood cells.

Folate deficiency may underlie some neurological conditions. This is why this vitamin has beneficial effects on the cognitive state and is important in the production of neurotransmitters.

“Vegetables such as spinach, Swiss chard and dandelion greens are also excellent sources of folic acid,” adds the expert.

This text was originally published here.