Diet and mental health are closely related, much like the complex relationship between the gut and the brain. This relationship runs both ways: poor eating habits are a direct result of mental health issues, and poor dietary choices are a direct result of mental health issues.
Upon discovering that I am a psychiatrist, a researcher in brain health, and a nutritionist, individuals frequently inquire about the best way to fuel their brain’s incredible potential.
Here are some of the best brain-boosting foods that people don’t eat enough of, based on my work with hundreds of patients. Including them in your diet can help your brain function at its best, elevate your mood, and sharpen your memory:
1. Herbs
Spices are known for their antioxidant qualities in addition to their flavoring abilities. Stated differently, they assist the brain in fending off dangerous free radicals, thereby averting oxidative stress—a condition that can cause tissue damage.
Turmeric is one of my favorite spices and is very effective at lowering anxiety. The active component of turmeric, curcumin, has the ability to alter brain chemistry to reduce anxiety and safeguard the hippocampus.
I adore saffron as well. A 2013 meta-analysis of five previously published randomized controlled trials examined how supplementing with saffron affected depressive symptoms in individuals with major depressive disorder.
Researchers discovered that, when compared to the placebo controls, saffron consumption significantly decreased symptoms of depression in all of these trials.
2. Fermented foods
Fermentation is the process of combining raw ingredients such as vegetables, milk, or bacteria with other microorganisms to create fermented foods.
Kombucha, sauerkraut, kimchi, and plain yogurt with live cultures are a few examples. All of these are live bacterial sources that can improve gut health and reduce anxiety.
Fermented foods have potential benefits for the brain. A 2016 analysis of 45 studies suggested that animal brains may be shielded by fermented foods, which could enhance memory and delay cognitive aging.
Yogurt high in probiotics can be a powerful addition to your diet, but be aware that heat-treated yogurt loses some of its benefits. Yogurt-covered raisins are one example of this; they won’t reduce your anxiety because the yogurt has been heat-treated, eliminating any potentially helpful bacteria.
3. Dark chocolate
Iron, which contributes to the protective layer surrounding neurons and regulates the synthesis of chemicals and chemical pathways involved in mood, is abundant in dark chocolate.
Iron, which contributes to the protective layer surrounding neurons and regulates the synthesis of chemicals and chemical pathways involved in mood, is abundant in dark chocolate.
In 2019, a cross-sectional survey of more than 13,000 adults found that people who regularly eat dark chocolate had a 70% reduced risk of depression symptoms.
Dark chocolate also has plenty of antioxidants, as long as you stick to the dark stuff and make sure that it doesn’t have too much sugar.
4. Avocados
Avocados are a good source of magnesium, which is necessary for healthy brain function.
When magnesium therapy for agitated depression was first reported in 1921, a staggering 220 out of 250 cases showed improvement.
Numerous studies conducted since then have suggested a link between depression and magnesium deficiency. Many case studies show that patients treated with 125–300 mg of magnesium were able to recover from major depression quickly—often in less than a week.
I adore blending avocados, chickpeas, and olive oil to make a delicious spread for fresh-cut vegetables or a dip for low-GI toast like pumpernickel.
5. Nuts
Nuts contain vital vitamins and minerals, such as selenium found in Brazil nuts, as well as good fats and oils that our brains require to function properly.
Walnuts’ omega-3 fatty acids have anti-inflammatory and antioxidant properties that hold great promise for enhancing cognition and memory.
I recommend eating 1/4 cup a day (not more — it’s easy to overdo it with nuts!) as a snack or added to your salad or vegetable side dish. Nuts can also be added to homemade granola or trail mix, which has significantly less sugar and salt than equivalent products from the store.
6. Leafy greens
My patients scoff at the notion that leafy greens like kale have an impact on their health. But leafy greens contain vitamin E, carotenoids and flavonoids, which are nutrients that protect against dementia and cognitive decline.
They also provide an excellent source of folate, a naturally occurring form of vitamin B9 that is crucial for the production of red blood cells. While certain neurological conditions may be caused by a folate deficiency, increasing our folate intake improves our cognitive function and is a critical cofactor in the synthesis of neurotransmitters.
Superb sources of folate include greens like dandelion, spinach, and Swiss chard!