Dr. Uma Naidoo, nutritional psychiatrist, professional chef and author of This is your brain about food. We are dedicated to discussing the important connection between brain health and mental health.
“Food can have a very powerful impact on our brain health,” she says in a recently published lecture. master class About brain health. “The power is at the end of the fork.”
First of all, neuroinflammation (an inflammatory response in the brain) is one of the mechanisms that causes mental health disorders such as anxiety and depression, Naidoo says. luck. This may affect the brain’s neural circuits responsible for mood regulation. Excessive sugar from ultra-processed foods, which causes inflammation, damages the brain’s neurons, which are responsible for key functions such as memory and attention. This is why lifestyle changes, such as diet, are recommended to manage depression and anxiety and protect the brain from age-related diseases such as dementia.
One way to offset inflammatory processes in the brain is to eat foods rich in antioxidants, such as berries, beans, artichokes, and various spices, which help eliminate free radicals that cause cell damage and stress the body and brain. Despite this, Naidoo says people often have so many choices in supermarkets that they don’t know where to start.
“When we go to the supermarket, our brains and minds are obsessed with food advertisements. And that’s not necessarily the best marketing for our brains,” she says.
Naidoo emphasizes shopping around the supermarket, where you can find produce, grass-fed meats and dairy products, but recommends taking a break in the center aisles of the store.
With a variety of colors, scents, and brain-healthy options, the spice aisle is a must-visit at your next grocery stop.
Not only are spices delicious and versatile, but they “add powerful antioxidant and anti-inflammatory properties to everything you eat,” Naidoo says. He also adds that it’s best to buy spices without added preservatives, salt, and sugar.
Naidoo recommends stocking up on these five spices on your next grocery run.
turmeric
Turmeric contains curcumin, an active ingredient that plays a large role in turmeric’s anti-inflammatory and antioxidant properties. Turmeric also helps reduce the risk of high blood pressure and obesity by improving blood sugar and insulin levels.
Naidoo also recommends adding a pinch of black pepper to the turmeric. Activates curcumin and makes it 20 times more bioavailable, allowing it to be more efficiently absorbed by the body and exert its effects.
Add turmeric to your tea or latte, or add flavor to rice, protein, or stews.
Mint
Consuming fresh or dried mint may also help boost your brain, Naidoo says, noting that the dried spice is more concentrated than fresh mint.
“Mint contains a powerful antioxidant called luteolin, which actually helps alleviate brain fog,” she says.
Try adding mint to water or tea.
Garlic & Ginger
Garlic and ginger are essential spices for immune health. “Garlic is a prebiotic that helps balance the gut by stimulating the growth of healthy bacteria,” Naidoo previously said. luck. And remember when you were told to drink ginger ale when your stomach hurts? Ginger, which also has anti-inflammatory properties, helps relieve nausea and reduce inflammation, helping heal the gut and brain.
It is also a common ingredient in essential oils due to its calming properties due to its gingerol complex, which helps reduce stress.
chili
Those who like spicy food are in luck. Capsaicin is responsible for giving peppers their heat factor. It was also used as. homeopathic remedies It is effective against a variety of ailments and may even improve your mood.
“Capsaicin acts on specific neurotransmitters and is linked to its antidepressant effects through a type of nerve receptor called the NMDA receptor,” says Naidoo. research The antidepressant properties of capsaicin have been confirmed in animal models.
You can find chili peppers in the produce section and ground chili peppers in the spice section.
Overhauling your diet to protect your brain can be overwhelming, but Naidoo recommends making a few minor adjustments before you start. Keeping your eyes peeled for spices at the grocery store is just one way to prioritize your brain health.
“It’s not our fault as Americans that we rely on ultra-processed foods and sugar in almost everything we consume,” she says. “We don’t have to give up everything we love. It’s about the slow and steady snacking brain changes we can make.”
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