Diet and mental health are closely linked, much like the complex relationship between the gut and the brain. The lack of good food choices leads to an increase in mental health problems, which in turn leads to poor eating habits.
According to a report published by the American “CNBC” website, Dr. Uma Naidoo, a nutritional psychiatrist, brain expert and faculty member at Harvard Medical School, and author of “This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods” says. that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” As a psychiatrist, brain health researcher and nutritionist, based on her experiences with hundreds of patients, she can recommend a list of the best foods that boost brain power and improve mental state.
Naidoo adds that incorporating these foods into the diet helps improve mood, enhance memory, and help the brain function at its maximum efficiency:
1. Spices and seasonings
In addition to adding flavor, spices and seasonings are known for their antioxidant properties. In other words, they help the brain fight harmful free radicals and thus prevent oxidative stress that can damage tissues.
Turmeric is one of the premium spices when it comes to reducing stress and anxiety. Curcumin, the active ingredient in turmeric, can reduce anxiety and alter corresponding brain chemistry, protecting the hippocampus.
Saffron is also a helpful option. A 2013 review of five studies on the effects of saffron supplementation on depressive symptoms among participants with major depressive disorder reported that taking saffron significantly reduced depressive symptoms compared to a placebo.
2. Fermented foods
Fermented foods are made by combining milk, vegetables, or other raw ingredients with microorganisms such as yeast and bacteria.
Some examples include plain yogurt and sauerkraut, among the many sources of live bacteria that can promote healthy gut function, reduce stress, and improve mood.
Probiotic-rich yoghurt can be a strong part of the diet, but it should be borne in mind that heat-treated yoghurts do not offer the same benefits, because they lack the beneficial bacteria.
3. Dark Chocolate
Dark chocolate is an excellent source of iron, which helps form the coating that protects nerve cells and helps control chemical synthesis and the chemical pathways involved in mood as long as it doesn’t contain a lot of sugar.
In 2019, a study of more than 13,000 adults found that people who regularly eat dark chocolate have a 70% lower risk of depression.
4. Avocado
Avocados contain relatively high amounts of magnesium, which is important for proper brain function. The first report on magnesium treatment for depression was published in 1921, and it showed tremendous success in 220 out of 250 cases.
Since then, countless studies have indicated that depression is linked to 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 in less than a week.
5. Nuts
Nuts contain healthy fats and oils that the brain needs 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 promising results in improving brain function and memory. Experts advise choosing types that have very little added sugar or salt, and the best option is nuts without additives.
6. Leafy vegetables
Leafy greens contain vitamin E, carotenoids and flavonoids, nutrients that protect against dementia and cognitive decline. They also offer another benefit of being a great source of folic acid, a natural form of vitamin B9 that is important in red blood cells.