Dr Ramsey, author of the book “Eating to Beat Depression and Anxiety” said: “Our brains evolved to eat almost anything to survive, but increasingly know there is a way to provide it. energy for it to improve overall mental health.” “We know if you eat a ton of trash you’ll feel like trash, but the idea that it extends to our mental health risks is a connection we haven’t made in the past. psychiatry until recently.”
Try some new ‘brain-boosting’ foods
To help patients remember the best foods to eat to support brain health, Dr. Ramsey devised a simple mantra: “Seafood, greens, nuts and beans — and a little bit of it. black chocolate”. He also hosts a free online cooking class (next class is on February 7th) called “Fitness kitchen. ”
For this week’s Eat Well Challenge, try adding some new foods to your plate that have been linked to better brain health. This list is based on the recommendation of Dr Naidoo and Dr Ramsey. Much of the science on the possible brain benefits of different foods is still in its early stages, and eating these foods won’t lead to mood swings overnight. But incorporating some of these foods into your meals will improve the overall quality of your daily diet – and you may notice a difference in how you feel.
Leafy green vegetables
Dr. Ramsey calls greens the cornerstone of a brain-healthy diet because they’re cheap, versatile, and have a high nutrient-to-calorie ratio. Kale is his personal favorite, but spinach, arugula, bok choy, beet greens, and kale are also good sources of fiber, folate, and vitamins C and A. If you’re not For salad lovers, add greens to soups, stews, stir-fries and smoothies, or turn them into a pestle. He also recommends adding a small serving of seaweed (“the green of the sea”) to your plate once a week as a good source of iodine, fiber, zinc and other phytonutrients. fig.
Colorful fruits and vegetables
The more colorful your plate, the better the food for your brain. Studies show that compounds in brightly colored fruits and vegetables like red peppers, blueberries, broccoli, and eggplant can affect inflammation, memory, sleep, and mood. Burgundy foods are the “power players” in this category. And don’t forget avocados, which are high in healthy fats that enhance the absorption of phytonutrients from other vegetables.
Sardines, oysters, mussels, wild salmon and cod are good sources of long-chain omega-3 fatty acids essential for brain health. Seafood is also a good source of vitamin B12, selenium, iron, zinc and protein. If you don’t eat fish, chia seeds, flaxseeds and sea vegetables are also good sources of omega-3s. Dr. Naidoo says for those on a budget, canned salmon is a more affordable option.
Nuts, beans and seeds
Dr Ramsey says try to eat half to a cup of beans, nuts and seeds a day. Nuts, including cashews, almonds, walnuts and pumpkin seeds, are a great snack, but they can also be added to stir-fries and salads. Black and red beans, lentils and legumes can also be added to soups, salads and stews or enjoyed as a meal or a side dish. Nut butters also count.
https://www.nytimes.com/2022/01/24/well/eat/brain-food.html Try these brain foods to improve your mood