The connection between diet and mental health is closely intertwined, resembling the complex relationship between the gut and the brain. A lack of good dietary options increases mental health issues, which in turn leads to poor eating habits. According to a report published on the American CNBC network, Dr. Uma Naidoo, a nutritional psychiatrist and brain expert at Harvard Medical School, and author of the book “This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More,” based on her experiences with hundreds of patients, recommends a list of the best foods that enhance brain power and improve mood as a psychiatrist, brain health researcher, and nutrition expert. Naidoo adds that incorporating these foods into the diet helps improve mood, strengthen memory, and enable the mind to function at its best:
1. **Spices and Herbs**
In addition to adding flavor, spices and herbs are known for their antioxidant properties. In other words, they help the brain fight harmful free radicals and thus prevent oxidative stress that can damage tissues. Turmeric is notable for its role in reducing stress and anxiety. Curcumin, the active component in turmeric, can reduce anxiety and alter the corresponding brain chemistry, protecting the hippocampus. Saffron is also a beneficial option; a 2013 study of five studies indicated that saffron supplements significantly reduce depression symptoms compared to a placebo.
2. **Fermented Foods**
Fermented foods are made by combining milk or vegetables or other raw ingredients with microorganisms like yeast and bacteria. Examples include plain yogurt and sauerkraut, among various sources of live bacteria that can promote healthy gut function, reduce stress, and improve mood. Probiotic-rich yogurt can be a strong part of the diet, but it should be noted that yogurt types subjected to heat processing do not offer the same benefits due to the lack of beneficial bacteria.
3. **Dark Chocolate**
Dark chocolate is an excellent source of iron, which helps form the coating that protects nerve cells and assists in regulating the chemical substances and pathways involved in mood, provided it doesn’t contain too much sugar. A 2019 study involving over 13,000 adults found that those who regularly consume dark chocolate have a 70% lower risk of depression.
4. **Avocado**
Avocados contain relatively high amounts of magnesium, which is important for proper brain function. The first report on magnesium treatment for depression was published in 1921 and showed remarkable success in 220 out of 250 cases. Since then, countless studies have indicated that depression is linked to magnesium deficiency. Several case studies, where patients were treated with 125 to 300 milligrams of magnesium, demonstrated the potential for rapid recovery from severe depression within less than a week in most cases.
5. **Nuts**
Nuts contain healthy fats and oils that the brain needs to function well, as well as essential vitamins and minerals - for instance, selenium in Brazil nuts. The anti-inflammatory and antioxidant effects of omega-3 fatty acids in walnuts show promising results in improving cognitive function and memory. Experts recommend choosing varieties with very little added sugar or salt, with plain nuts being the best option.
6. **Leafy Greens**
Leafy greens are rich in vitamin E, carotenoids, and flavonoids, nutrients that protect against dementia and cognitive decline. They also offer the additional benefit of being an excellent source of folate, a natural form of vitamin B9 important for red blood cells.
