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Best Brain Foods: Diet for Healthy Brain recommended by Doctors

Like the complex relationship between the gut and the brain, food and mental health are inextricably linked – and communication between you goes in two ways: lack of good food choices leads to increased mental health problems, and mental health problems lead to development. in bad eating habits.

When people learn that I am a psychiatrist, a brain health researcher, and a nutritionist, they often ask me how I should eat to develop the amazing brain power.

Based on my work with hundreds of patients, below are some of the best brain-boosting foods that people do not eat enough. Incorporating them into your diet can improve your mood, sharpen your memory, and help your brain to function more efficiently:

  1. Spices

In addition to adding flavor, spices are medicines too especially used to treat a vast variety of diseases in Ayurveda medicinal Science. In other words, they help the brain fight harmful free radicals and as a result prevent oxidative stress, which can damage tissues.

One of my favorite spices is turmeric – which stands out when it comes to reducing anxiety. Curcumin, the active ingredient in turmeric, can reduce anxiety and alter related brain chemicals, protecting the hippocampus.

I also like saffron. In 2013, a meta-analysis of five previously published, randomized, and controlled trials looked at the effects of saffron supplementation on depressive symptoms among participants with major depressive disorder.

In all of these experiments, the researchers found that eating saffron significantly reduced symptoms of depression compared with placebo controls.

Its important to mention that “Indian traditional Spices” are next level in providing above-mentioned benefits.

  1. Fermented food

Fermented foods are made by mixing milk, vegetables or other uncooked ingredients with microorganisms such as yeast and bacteria.

Other examples include plain yoghurt with functional cultures, sauerkraut, Dahi, kimchi and kombucha. These are all sources of healthy bacteria that can promote healthy bowel function and reduce anxiety.

Fermented food may provide several benefits for improving brain functioning. A 2016 review of 45 studies showed that unprocessed foods can protect the brain in animals, improve memory and reduce cognitive decline.

P probiotic-rich yogurt can be a powerful part of your diet, but remember that heat-treated yogurt does not have the same benefits. One such example is grape-covered grapes – these will not help your concern, as warmed yoghurt has no beneficial bacteria left over.

  1. Dark chocolate

Dark chocolate is an excellent source of iron, which helps to create a cover that protects neurons and helps control the chemical and chemical reactions involved in nerves.

In 2019, a cohort study of more than 13,000 adults found that people who regularly ate dark chocolate had a reduced risk of 70% symptoms of depression.

Dark chocolate also has a lot of antioxidants, as long as you stick to the dark stuff and make sure you don’t have too much sugar.

Like the complex relationship between the gut and the brain, food and mental health are inextricably linked – and communication between you goes in two ways: lack of good food choices leads to increased mental health problems, and mental health problems lead to development. in bad eating habits.

When people learn that I am a psychiatrist, a brain health researcher, and a nutritionist, they often ask me how I should eat to develop the amazing brain power.

Based on my work with hundreds of patients, below are some of the best brain-boosting foods that people do not eat enough. Incorporating them into your diet can improve your mood, sharpen your memory, and help your brain to function more efficiently.

  1. Avocado

Avocados contain high levels of magnesium, which are essential for proper brain function.

The first report of magnesium treatment for depression was published in 1921, and it showed success in 220 of 250 cases.

Since then, several studies have suggested that stress is related to magnesium deficiency. Numerous case studies, in which patients were treated with 125 to 300 milligrams of magnesium, showed a rapid recovery from major depression, usually less than a week.

I like to combine avocados, peas and olive oil as a delicious distribution of low GI toast like pumpernickel, or as a freshly chopped vegetable dip.

  1. Nuts

Nuts are a healthy source of fat and fats that our brain needs to function properly, as well as essential vitamins and minerals – for example, selenium in Brazil nuts, Almonds especially Indian “Badam”.

The anti-inflammatory and antioxidant effects of omega-3 fatty acids in walnuts show good promise in improving thinking and memory.

I recommend that you eat 1/4 cup a day (no more – it’s easy to finish with nuts!) As a snack or add to your salad or vegetable dish. Peanuts can be mixed into a home-made granola or trail mix that contains less sugar and salt than store-bought versions.

  1. Leafy vegetables

When I say that leafy greens like kale make a difference in life, my patients raise their noses at this point. But leafy vegetables contain vitamin E, carotenoids, and flavonoids, which help prevent dementia and dementia.

Another benefit is that they are a wonderful source of folate, a natural source of vitamin B9 that is essential for the formation of red blood cells. While folate deficiency may be under certain emotional conditions, improving folate status has beneficial effects on our cognitive state, and is a cofactor required for the production of neurotransmitter.

Vegetables like spinach, Swiss chard, and dandelion greens are also an excellent source of folate!

Avocados contain high levels of magnesium, which are essential for proper brain function.

The first report of magnesium treatment for depression was published in 1921, and it showed success in 220 of 250 cases.

Since then, several studies have suggested that stress is related to magnesium deficiency. Numerous case studies, in which patients were treated with 125 to 300 milligrams of magnesium, showed a rapid recovery from major depression, usually less than a week.

I like to combine avocados, peas and olive oil as a delicious distribution of low GI toast like pumpernickel, or as a freshly chopped vegetable dip.

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