Think of eating healthy food as plugging in the fastest and most efficient charger to recharge your brain battery. Or as a high-octane fuel to keep your brain engine running efficiently. Whichever metaphor you choose, science reveals that the food you eat energizes and recharges your brain, helping to keep it sharp and clear now and in the long term.
Why is the gut important?
So how exactly does the food you eat promote brain health? This happens primarily through the microbiome and the gut-brain connection, says a Harvard-trained nutritionist. says Uma Naidu, MD, a psychiatrist, professional chef, and nutritional biologist. She is the author of the bestseller “This Is Your Brain on Food” and the new book “Calm Your Mind With Food.”
The gut microbiome is an ecosystem of microorganisms that is important to our health in many ways. And there’s a constant conversation between that and the brain, says Dr. Naidoo. “Information from the food we eat is transmitted to our brain and influences our overall mental health,” she says. “When you have inflammation in your gut, you also have inflammation in your brain, which is associated with many mood and cognitive disorders. Over 90% of the receptors for serotonin, a neurotransmitter involved in mood and cognition, in the gut. This highlights how powerful this food-mood link is.”
Foods that are good for the heart also tend to be good for the brain, Dr. Naidu added. “We now know that the body functions as one large system rather than several separate organ systems, and that the microbiome plays a critical role in supporting the health of all organs. We’re learning more than ever before, which shows us that many foods that optimize the microbiome also support both cardiovascular and brain health.”
Nourish your brain the right way
When it comes to fueling your brain, the best foods are “those that are minimally processed and in their most natural, or whole, state,” says Dr. Naidu. Vegetables, berries, organic meats, and grass-fed lean meats are all nutritious foods in moderation, as are whole grains, legumes, nuts, and seeds. They provide the body and mind with a variety of vitamins, minerals, antioxidants, fiber, and other important food components that support optimal health. ”
Consider this while you’re grocery shopping, suggests Dr. Naidu. “Shop around your grocery store,” she says. There you tend to find produce, healthy protein sources from meat and seafood, dairy products, and frozen foods. Then proceed to the rest of the store. “The center aisle is perfect for canned chickpeas, black beans, cannellini beans, dried beans and lentils, canned salmon, oysters and mussels,” she added. You can also find whole grains like farro and quinoa.
Don’t forget the spice aisle, which includes turmeric, black pepper, saffron, rosemary, and parsley, says Dr. Naidu. And be sure to include fermented foods like plain yogurt, kimchi, and sauerkraut, she adds. These foods are known to improve gut health, and some studies have linked them to a lower risk of dementia.
Foods to limit or skip
One important thing to consider when it comes to brain health is the amount of added or refined sugar you’re consuming. A study on rats found a link between sugar intake and cognitive functions such as memory and decision-making. Other rodent studies have shown that a diet high in sugar increases inflammation in areas of the brain involved in memory.
Dr. Naidoo recommends avoiding added and refined sugars and the following foods to maintain optimal mental health:
Processed food or baked goods Refined seed oil Processed meat
Two diets worth following
There are two meal plans worth knowing about: the Mediterranean Diet and the Mind Diet. They are not diets in the way we often think of them. So it’s not about calories or weight loss. What it is: A powerful tool for brain health.
Research shows that a Mediterranean diet can help reduce the risk of all diseases, including heart disease and neurodegenerative diseases. In fact, the World Health Organization calls this the most extensively studied dietary approach for cognitive health. Recommended foods include colorful fruits and vegetables, nuts and seeds, olive oil, seafood, beans and legumes, whole grains, and fresh herbs. Moderate intake of other foods, such as dairy products, eggs, and poultry, is also recommended.
The MIND diet is also backed by research, with a study of 900 people finding that those who followed it strictly and limited white sugar, red meat, and fried foods had a 53% lower risk of Alzheimer’s disease and dementia. % reduction was shown. A Harvard study focuses on foods rich in vitamins, flavonoids, and other substances that reduce inflammation and oxidative stress (an imbalance of free radicals and antioxidants in the body). This is very similar to the Mediterranean diet, with an emphasis on foods specifically proven to benefit cognitive function, such as the options below.
Powerful foods with health benefits
Here’s why these choices are especially smart choices for your brain.
1. Dark leafy vegetables
All vegetables are good for your health, so it’s wise to include a variety of vegetables. Dark leafy greens, such as spinach and kale, are known to be particularly smart.
2. Berries
Different types of fruits are good choices for your heart health. Research shows that berries have many beneficial effects, especially on cognitive function.
3. Nuts
Polyphenols are plant compounds found in many types of nuts. Research shows they may protect against dementia. Walnuts are an especially smart choice because they’re rich in omega-3, which boosts cognition.
4. Beans
According to the American Brain Association, beans are rich in brain-boosting nutrients such as folate, magnesium, and zinc. It’s also rich in fiber, which helps balance blood sugar levels (good for your heart and brain) and lowers bad cholesterol.
5. Whole grains
Eating whole grains instead of refined grains can help you avoid metabolic syndrome, which can lead to both heart and brain problems. Studies have also shown that people who eat the most whole grains report fewer mood disorders such as depression and anxiety. More research is needed to clarify this relationship, but when it comes to grains, it’s safe to say that focusing on the whole grain, rather than the refined version, is better for your brain.
6. Salmon
There are many studies on the brain benefits of eating seafood, including a recent study that showed that eating fish twice a week was associated with a lower risk of vascular brain disease. It will be done. Salmon is a good option as it is rich in brain-boosting omega-3 fatty acids.
7. Olive oil
This staple of the Mediterranean and MIND diets appears to be highly beneficial for the gut-brain axis. For example, a 2021 study published in the journal Nutrition Reviews found that it shows great potential for modifying your gut microbiome in a healthy way. It is rich in natural antioxidants and has been shown in mouse studies to protect against oxidative damage and improve activity between synapses in the brain.
Consider incorporating all of these into your day. You can also start with a breakfast of quinoa topped with berries. Lunch of white bean soup and baby kale salad sprinkled with chopped walnuts and strawberries and tossed with an olive oil vinaigrette. Dinner with salmon on top of spinach sautéed in olive oil. Add in other fruits and vegetables, a light yogurt, and plenty of fresh herbs and spices and you’ll have a delicious, brain-boosting day.