"Best certain foods can improve mood, sharpen memory, and help the brain function more efficiently," many researchers said.
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| | Saffron is one of the spices recommended in psychiatry |
This is what Uma Naidoo, a nutritional psychiatrist and professor at Harvard Medical School in the United States, says.
Saying that both mental health and diet are linked in the same way as the brain and gut, in a relationship that has important consequences for our body. On the other hand, It sounds like improper food consumption will result in mental health issues.
One of the biological bases for understanding this relationship is that the brain and gut arise from the same cells in the embryo and remain connected as a human being develops.
The brain and gut usually communicate back and forth by sending each other chemical messages. The reliable information source said that, in fact, 90 to 95 percent of serotonin, a neurotransmitter involved in regulating appetite and other functions, is produced in the gut.
If the diet is unhealthy, the intestine becomes inflamed and suffers the consequences of a poor diet. So that this influences the development of anxiety, inattention, and illnesses such as depression, etc.
Thus, the more we take care of our diet and our intestines, the more we take care of our mental health, because "there is a direct link between food and mood", explains a specialist in an interview with BBC Mundo.
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| According to Uma Naidoo, the brain and intestine are linked
from gestation. |
Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, says she has always loved food and cooking.
Hence proved? coming from a family of doctors, she always had a scientific approach to things that appealed to her.
When she studied medicine at her university, she realized that there was not enough training on the nutritional aspect as it should have been, and when she specialized in psychiatry, it became clear to her that more research was needed to establish the links between diet and mental health.
Then she said that it’s an emerging area that’s starting to grow.
At the ripe time for her, in October 2022, the expert spoke to BBC World about the benefits of B vitamins for keeping the brain young and healthy, particularly vitamins B-12, B-9, and B-1.
On this occasion, is that heading to anything for what it is in her mind? when the psychiatrist refers to a selection of foods that she thinks and considers beneficial for improving mood and stimulating brain capacity.
1. Spices
Spices, vegetable stuff used to flavor food to make it more tasty, like hot, sour, sweet, and so on, are known for their antioxidant properties. Some, like turmeric (one of the plants from Asia), have beneficial effects on reducing anxiety.
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| | Curcumin may help reduce anxiety. |
Curcumin, a bright yellow-orange fine powder that is mashed from its root and is the active ingredient in turmeric, may reduce anxiety by changing brain chemistry and protecting the hippocampus.
Saffron is another spice that the psychiatrist particularly likes. Research has shown, says Naidoo, that saffron has an effect on major depressive disorder.
Studies have shown that consuming saffron for a proper portion of the day significantly reduces the symptoms of patients suffering from this disorder. But there is no information now that includes preventing it as well.
2. Fermented foods
There are a wide variety of fermented foods. We can make it by mixing some milk, a variety of fresh vegetables if possible, or other raw ingredients with microorganisms such as yeast and bacteria.
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| What they have in common is that they are sources of live bacteria that can improve bowel function and reduce anxiety. |
The best known is plain yogurt with active cultures, but there are others such as sauerkraut, kimchi, and kombucha.
What they have in common is that they are sources of beneficial live bacteria that can improve gut function (body) and reduce anxiety (mood)
3. Nuts
The anti-inflammatory and antioxidant effects of omega-3 fatty acids in walnuts show great promise for improving thinking and memory.
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| Expert Naidoo recommends consuming 1/4 cup per day, in addition to a salad or vegetables |
In addition, nuts contain healthy fats and oils that our brains need to function well, as well as essential vitamins and minerals like selenium found in Brazil nuts (Bertholletia excelsa), a South American tree in the family Lecythidaceae.
They can also be mixed with homemade granola or nuts, as these combinations are healthier than commercial ones, which often contain high levels of sugar and salt.
4. Dark chocolate
Dark chocolate, containing cocoa solids and cocoa butter without milk or butter, is an excellent source of iron, which helps form the lining that protects neurons and helps control the synthesis of chemicals that influence mood.
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| Dark chocolate also contains many antioxidants and is very
beneficial |
A 2019 survey of more than 13,000 adults found that people who regularly consume dark chocolate have a 70% lower risk of depressive symptoms.
5. Avocado
With relatively high amounts of magnesium, important for brain function, avocados are another source of well-being.
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| | Avocado is rich in magnesium |
A great number of analyses suggest that depression is linked to magnesium deficiency.
Several case studies in which patients were treated with a dose of 125 to 300 milligrams of magnesium showed faster recovery from depressive disorders.
“I love mixing avocado, chickpeas, and olive oil to make a tasty spread on wholemeal rye bread or to top freshly cut vegetables,” she says.
6. Green leafy vegetables
Green leafy vegetables, like kale, for example, have health benefits, she explains.
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| These vegetables contain nutrients that protect against dementia and cognitive decline |
Although it's not widely known, leafy vegetables contain vitamin E, carotenoids, and flavonoids, nutrients that protect against dementia and cognitive decline, says Ms. Naidoo.
Another benefit of these foods is that they are an excellent source of folate, a natural form of vitamin B9 that plays an important role in the formation of red blood cells, which function and deliver oxygen to the body tissues via blood flow through the circulatory system, which we usually call "breathing.". That's very important for our body, isn't it?
A folate deficiency can be the cause of certain neurological conditions. This is why this vitamin has beneficial effects on the cognitive state, the process of thinking and understanding in Brian, which may tell us their mood or attitude, and plays an important role in the production of neurotransmitters.
“Vegetables such as spinach, chard, and dandelion greens are also excellent sources of folic acid,” adds the expert.
Bye,
See you in the next article.
HealthWealth
Source: BBC News
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