There are foods that can improve mood, sharpen memory and help the brain function more efficiently.
So argues Uma Naidoo, a nutritional psychiatrist and professor at Harvard Medical School (USA).
Mental health and diet are linked in the same way as the brain and the gut, in a relationship that has important consequences for the body.
One of the biological foundations for understanding this relationship has to do with the fact that the brain and the gut originate from the same cells in the embryo and remain connected as the human being develops.
They communicate in both directions by sending chemical messages to each other. In fact, 90% to 95% of serotonin, a neurotransmitter involved in appetite regulation and other functions, is produced in the gut.
If the diet is unhealthy, the intestine becomes inflamed and suffers the consequences of poor nutrition. This influences the development of anxiety, inattention and diseases such as depression.
Thus, the more you take care of your diet and your intestine, the more you take care of your mental health, since “there is a direct connection between food and mood”, says the specialist in dialogue with BBC Mundo.
Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, says she has loved food and cooking all her life.
Coming from a family of physicians, she always had a scientific approach to things that appealed to her.
When she went to medical school, she realized there wasn’t enough training on the nutritional side, and when she specialized in psychiatry, it became clear to her that more research was lacking to establish the connections between food and mental health.
“This is an emerging field that is starting to expand,” she says.
In October 2022 the expert spoke to BBC Mundo about the benefits of vitamin B for keeping the brain young and healthy, especially B-12, B-9 and B-1.
On this occasion, the psychiatrist refers to a selection of foods that she considers beneficial for improving mood and strengthening brain power.
1. Spices
Spices are known for their antioxidant properties. Some, such as turmeric, have beneficial effects in reducing anxiety.
Curcumin, the active ingredient in turmeric, can decrease anxiety by changing brain chemistry and protecting the hippocampus.
Another spice that the psychiatrist is very fond of is saffron. Research has shown, Naidoo explains, that saffron has effects on major depressive disorder.
Studies have shown that consuming saffron significantly reduces the symptoms of the patient affected by the disorder.
2. Fermented foods
There is a wide variety of fermented foods. They are made by combining milk, vegetables or other raw ingredients with microorganisms such as yeasts and bacteria.
The best known is natural yogurt with active cultures, but there are also others such as sauerkraut, kimchi and kombucha.
What they have in common are sources of live bacteria that can improve gut function and decrease anxiety.
Fermented foods may provide several brain advantages.
A 2016 analysis of 45 studies showed that fermented foods can protect the brain, improving memory and slowing cognitive decline, the doctor recounts.
Probiotic-rich yogurt can be a powerful part of the diet, Naidoo adds, but not one that is heat-treated.
3. Walnuts
The anti-inflammatory and antioxidant effects of the omega-3 fatty acids in walnuts hold great promise for improving thinking and memory.
On the other hand, nuts have healthy fats and oils that our brains need to function well, along with essential vitamins and minerals, such as selenium in Brazil nuts.
Naidoo recommends eating 1/4 cup a day, as an addition to salad or vegetables.
They can also be mixed with homemade granola or nuts, because these combinations are healthier than the commercially available ones, which usually contain high levels of sugar and salt.
4. Bitter chocolate
Dark chocolate is an excellent source of iron, which helps form the coating that protects neurons and helps control the synthesis of mood-influencing chemicals.
A survey of more than 13,000 adults in 2019 showed that people who eat dark chocolate regularly have a 70% lower risk of depressive symptoms.
Dark chocolate also contains many antioxidants and is highly beneficial.
5. Avocados
With relatively high amounts of magnesium, which is important for brain function, avocados are another source of wellness.
There are countless analyses suggesting that depression is related to magnesium deficiency.
Several case studies in which patients were treated with a dose of 125 to 300 milligrams of magnesium showed faster recovery from depressive disorder.
“I love to mix avocados, chickpeas and olive oil as a tasty spread on whole wheat rye toast, or as a topping for fresh-cut vegetables,” she says.
6. Green leafy vegetables
Green leafy vegetables, such as kale, for example, make a difference in health, explains the expert.
Although not widely known, the fact is that green leafy vegetables contain vitamin E, carotenoids and flavonoids, which are nutrients that protect against dementia and cognitive decline, says Naidoo.
Another benefit of these foods is that they are a great source of folate, a natural form of vitamin B9 that is important in the formation of red blood cells.
Folate deficiency can be the basis of some neurological conditions. That’s why this vitamin has beneficial effects on cognitive status and is important in the production of neurotransmitters.
“Vegetables such as spinach, chard and dandelion greens are also an excellent source of folic acid,” adds the expert.