Dr. Uma Naidu, Psychiatric Nutritionist, Professional Chef and Author It’s your food brain is dedicated to discussing the critical connection between brain health and mental health.
“Food can have such a powerful impact on our brain health,” she says in a recently released course on Master Class about brain health. “That power is right at the end of your fork.”
For starters, neuroinflammation—an inflammatory response in the brain—is one of the driving mechanisms of mental disorders such as anxiety and depression, Naidu says. Luck. This can affect the brain circuits responsible for regulating mood. Excess sugar in ultra-processed foods, which causes inflammation, damages brain neurons responsible for key functions such as memory and attention. This is why lifestyle changes, such as diet, are recommended to help manage depression and anxiety, and protect the brain from age-related diseases such as dementia.
One way to offset the process of inflammation in the brain is to eat foods rich in antioxidants, such as berries, beans, artichokes and a number of spices, to rid the body of free radicals, which cause cell damage and stress the body and brain. However, Naidu says people are often overwhelmed by the abundance of choice at the supermarket and don’t know where to start.
“When we go to the supermarket, our brains and minds are hijacked by food advertising, and that’s not necessarily the kind of marketing that’s best for our brains,” she says.
While Naidoo emphasizes shopping around the perimeter of supermarkets for produce, grass-fed meats and dairy products, she also recommends pausing in the store’s center aisle.
With a variety of colors, flavors, and brain-healthy options, the spice aisle is a must-visit on your next grocery shopping trip.
Spices are not only flavorful and versatile, they “contribute powerful antioxidant and anti-inflammatory properties to any food you eat,” says Naidoo, adding that it’s best to buy spices without added preservatives, salt and sugar.
Naidoo recommends taking these five spices on your next grocery trip.
Turmeric
Turmeric contains the active ingredient curcumin, which is largely responsible for the anti-inflammatory and antioxidant properties of turmeric. Turmeric also improves blood sugar and insulin levels, helping reduce the risk of high blood pressure and obesity.
Naidu also recommends adding a pinch of black pepper to the turmeric. It activates curcumin and makes it 20 times more bioavailable, so it is more effectively absorbed by the body and begins to work.
Consider adding turmeric to tea or lattes, or as a flavoring in rice, protein, or stew dishes.
Mint
Consuming fresh or dried mint can also help strengthen the brain, Naidu says, noting that the dried spice is more concentrated than fresh.
“Mint contains the powerful antioxidant luteolin, which really helps with brain fog,” she says.
Consider adding mint to your water or tea.
Garlic and ginger
Garlic and ginger are vital spices for immune health. “Garlic is a prebiotic that helps balance the gut by stimulating the growth of healthy bacteria,” Naidoo previously said. Luck. Remember when you were told to drink ginger beer when you had a stomach ache? Ginger, which also has anti-inflammatory properties, helps with nausea and can help heal the gut and brain by reducing inflammation.
It is also a common ingredient in essential oils due to its calming properties due to the compound gingerol, which can help reduce stress.
Chile
Spicy food lovers are in luck. Capsaicin is responsible for giving chili its heat factor. It was also used as homeopathic remedy for various diseases, and can also improve mood.
“Capsaicin acts on certain neurotransmitters and is associated with antidepressant effects through a type of neuroreceptor called the NMDA receptor,” Naidu says. Research animal models have confirmed the antidepressant properties of capsaicin.
You can purchase chili peppers in the produce section, as well as chili powder in the spice section.
While overhauling our diet to protect our brains may seem daunting, Naidoo recommends making a few minor changes to get started. Constantly searching for spices at the grocery store is just one way to prioritize brain health.
“As Americans, it is not our fault 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 slow and sustainable brain changes that we can make.”
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