Dr Uma Naidoo, nutritional psychiatrist, professional chef and author of This is Your Brain on Food, is dedicated to discussing the important link between brain health and mental health.
“Food can have a huge impact on brain health,” she said in a recent MasterClass class on brain health. “The power lies at the end of your fork.”
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A brain-healthy diet involves choosing the best foods to support optimal brain health and a nourishing microbiome. It also involves avoiding foods that can be harmful to your body and mind. In my new Brain Health series with @MasterClass, I share the brain-toxic foods I avoid and why. Check out the course at the link below. How can you avoid these harmful foods in your daily diet? http://www.masterclass.com/umanaidoo
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First, neuroinflammation (an inflammatory response in the brain) is one of the mechanisms that causes mental disorders like anxiety and depression, Naidoo told Fortune. Neuroinflammation can affect neural circuits in the brain responsible for regulating mood. Excess sugar in ultra-processed foods, which causes inflammation, damages brain neurons responsible for important functions like memory and attention. That's why lifestyle changes, such as diet, are recommended to manage depression and anxiety and protect the brain from age-related diseases like dementia.
One way to mitigate inflammatory processes in the brain is to eat foods rich in antioxidants, such as berries, beans, artichokes and various spices, to rid the body of free radicals that damage cells and stress the body and brain. Yet Naidoo says many people are overwhelmed by the abundance of options in supermarkets and don't know where to start.
“When we go to the supermarket, our brains and minds are hijacked by food advertising, and it's not necessarily the best marketing for our brains,” she says.
While Naidoo stresses shopping around the periphery of supermarkets, where produce, grass-fed meat and dairy are stocked, he also suggests 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 on your next grocery shopping trip.
Not only are spices flavourful and versatile, “they add powerful antioxidant and anti-inflammatory properties to any food”, Naidoo says, adding that it's best to buy spices without added preservatives, salt or sugar.
Naidoo recommends stocking up on these five spices the next time you go grocery shopping.
turmeric
Turmeric contains the active ingredient curcumin, which is largely responsible for its anti-inflammatory and antioxidant properties. Turmeric also helps improve blood sugar and insulin levels, reducing the risk of high blood pressure and obesity.
Naidoo also recommends adding a pinch of black pepper to your turmeric, which activates curcumin and increases its bioavailability by 20 times, allowing it to be absorbed more efficiently by the body and be effective.
Consider adding turmeric to your teas or lattes, or to add flavor to dishes like rice dishes, proteins, and stews.
mint
Consuming fresh or dried mint could also help boost the brain, Naidoo said, noting that the dried spice is more concentrated than the fresh form.
“Mint contains a powerful antioxidant called luteolin, which actually helps calm brain clutter,” she says.
Consider adding mint to your water or tea.
Garlic and ginger
Garlic and ginger are essential spices for immune health. “Garlic is a prebiotic, which stimulates the growth of healthy bacteria and helps balance the gut,” Naidoo previously told Fortune. Remember when we were told to drink ginger ale when you have a stomach ache? Ginger, which also has anti-inflammatory properties, can help reduce nausea and reduce inflammation to help heal your gut and brain.
Gingerol, a compound that has a calming effect and helps reduce stress, is also a popular ingredient in essential oils.
Chile
Good news for people who like spicy food: Capsaicin is what gives chili peppers their heat. It's also used as a homeopathic remedy for a variety of ailments and can also act as a mood enhancer.
“Capsaicin exerts its antidepressant effects by acting on specific neurotransmitters and through a type of neuroreceptor called the NMDA receptor,” Naidoo says. Studies in animal models have demonstrated the antidepressant properties of capsaicin.
You can get chillies in the produce section and ground chillies in the spice section.
While overhauling your diet to protect your brain may seem daunting, Naidoo suggests starting with small tweaks: keeping an eye on spices at the grocery store is just one way to prioritize brain health.
“It's not our fault that, as Americans, we rely on ultra-processed foods and sugar in almost everything we consume,” she says. “You don't have to give up everything you love. The key is to slowly and steadily make changes to your brain with snacking.”
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