BTN News: Some foods can make you feel happier, help you remember things, and make your brain work better. Uma Naidoo is a doctor who studies how food affects the mind. She teaches at Harvard Medical School. She also works at Massachusetts General Hospital where she looks at how lifestyle and food impact mental health. She loves cooking and has a science background. She says a healthy diet is important for mental health because it connects to the brain and gut. Let’s look at the foods she suggests for better mental health.
How the Brain and Gut Are Connected
The way your mind and diet are connected is important, just like the brain and gut. Both the brain and gut come from the same cells in a baby before birth. They stay connected as you grow. They send messages to each other. About 90% to 95% of serotonin, a chemical that helps with mood and appetite, is made in the gut. If your diet is not healthy, your gut can get inflamed. This can cause problems like anxiety, trouble focusing, and depression. So, eating healthy foods helps both your gut and mind.
Spices That Can Help Reduce Anxiety and Improve Mood
Curcumin, found in turmeric, can help reduce anxiety. It changes brain chemistry and protects the hippocampus. Another helpful spice is saffron. Naidoo says saffron can help with major depression. Studies show that saffron can reduce symptoms of depression. Adding these spices to your diet can help your mental health.
Why Fermented Foods Are Good for Mental Health
Fermented foods are good for the gut and can lower anxiety. These foods have live bacteria. Examples are yogurt with active cultures, sauerkraut, kimchi, and kombucha. A study in 2016 showed that fermented foods can help the brain. They improve memory and slow down cognitive decline. It is important to eat fermented foods that have not been heated because heat kills good bacteria.
Nuts, Dark Chocolate, and Avocados Are Good for the Brain
Nuts like walnuts and Brazil nuts are great for the brain. They reduce inflammation and have antioxidants. They also have omega-3 fatty acids, essential fats, oils, vitamins, and minerals like selenium. A 2019 survey of over 13,000 adults showed that people who eat dark chocolate often have a 70% lower risk of depression. Dark chocolate has many antioxidants and health benefits. Avocados also have healthy fats that are good for the brain.
Magnesium Can Help with Depression
Magnesium is good for treating depression. Some studies show that people get better faster from depression when they take 125 to 300 milligrams of magnesium every day. Magnesium is found in foods like nuts, seeds, and dark chocolate. It is easy to add to your diet.
Conclusion
Eating certain foods can really help your mental health. Spices like turmeric and saffron, fermented foods, nuts, dark chocolate, and avocados all help the brain and mood. Research shows that diet and mental health are closely connected. Eating these foods is a simple way to improve your overall well-being.
