By Dr. Uma Naidoo, MD
Much like the body, over time, the brain can also start aging if we are not paying proper attention towards boosting its health. Eating the right “brain-boosting foods” can significantly decrease your risk of developing neurological problems, improve your mental health, and help you stay sharp and focused. Start including these foods in your diet to work towards a healthier brain and fight off damaging factors such as free radicals, decreased blood flow and more.
Think B-O-G-O-S
B: is for BERRIES and colorful veggies. Rich in fiber, antioxidants and vitamins, berries support a healthy microbiome and can reduce inflammation. Blueberries, specifically, contain one of the highest concentrations of mental health supporting anthocyanin, a powerful antioxidant that supports brain health and memory with age. Including a variety of berries in the diet helps to support healthy brain aging. Colorful veggies, such as red peppers, contain phytonutrients and fiber. They also positively interact with gut microbes which are key to reducing inflammation in the body when we feed and nourish them well. Inflammation in the gut loops back to the brain, which can potentially lead to neurocognitive decline. Consuming fiber-rich foods like colorful fruits (especially berries) and vegetables, which provide a diverse set of vitamins, polyphenols, and flavonoids, can be the best defense for keeping your brain sharp as you grow older!
O: is for OLIVE OIL. Extra virgin olive oil is anti-inflammatory and rich in antioxidants to support autophagy. That’s the process of our own cellular cleanup. The least-processed version of olive oil is brain healthy. Olive oil is a source of at least thirty phenolic compounds, such as oleuropein, oleocanthal, hydroxytyrosol, and tyrosol, all of which act as strong antioxidants and brain protectors. Populations that consume more olive oil have fewer incidences of Alzheimers.
G: is for GREENS. Loaded with vitamins, minerals and fiber, greens are especially high in folate which is associated with healthy brain development and a reduced risk of depression. Swiss chard, dandelion greens, romaine lettuce, arugula, spinach, and other leafy greens contain vitamin B9 (folate). Deficiency of folate has also been associated with several neurological conditions as it can cause hippocampal atrophy leading to deficits in learning and memory. Thus, improving folate with leafy greens has a positive benefit on both cognitive aging and brain health! Folate is important for brain health because it helps to maintain myelin, a fatty substance that protects nerve endings, and supports the production of neurotransmitters that are essential for maintaining a positive mindset.
O: is for OMEGA-3s. Omega-3s are essential fatty acids that support brain health and help to reduce inflammation. Wild sockeye salmon, anchovies and sardines are prime sources of the omega-3 fatty acids called EPA and DHA, considered important for brain health. Omega-3s promote brain health by lowering inflammatory markers and protecting neurons from excessive inflammation. Did you know that the brain is made primarily of fat, and it needs an abundance of healthy fats in the diet to maintain its integrity and function? One of my favorite fats for improved cognitive health is omega-3 fatty acids. Their consumption is associated with a reduced risk of anxiety, depression, and neurodegenerative diseases. Try incorporating fatty fish like wild-caught sockeye salmon and anchovies. Chia, flax or hemp seeds, or walnuts added to meals, also provide omega-3s(ALA) in a less bioavailable form.
S: is for SPICES.No brain food kitchen is complete without an abundance of herbs and spices! Not only do these add incredible flavor to foods, but they are full of bioactive compounds with cognition boosting benefits. For example, the antioxidant, anti-inflammatory and neurotropic effects of turmeric are used as a powerful medicinal agent for improved mood and brain health throughout the world (just don’t forget to enjoy with a pinch of black pepper for curcumin bioavailability). Saffron has also been found to have strong antidepressant effects on individuals with low mood. Similarly, cayenne pepper is noted to improve energy levels while ginger and chamomile can reduce stress. Enjoying fresh herbs like sage and rosemary, which are rich in antioxidants, helps to reduce neuro-inflammation and support a mood boost. Have you heard of my favorite mood boosting golden milk latte yet?
Uma Naidoo, MD is a Harvard-trained psychiatrist, Professional Chef and Nutrition Specialist. Her nascent data-driven work in Nutritional Psychiatry is groundbreaking – she is regarded both nationally and internationally as a medical pioneer in this newly recognized field. In addition, she is the author of two books, 2020’s This is Your Brain on Food and her new publication, Calm Your Mind with Food. Buy it here on Amazon!
Featured in the Wall Street Journal, ABC News, Harvard Health Press, Goop, and many other publications, Dr. Uma Naidoo has a special interest on the impact of food on mood and other mental health conditions. In her role as a Clinical Scientist, Dr. Naidoo founded and currently directs the first hospital-based clinical service in Nutritional Psychiatry in the USA. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) & Director of Nutritional Psychiatry at the Massachusetts General Hospital Academy while serving on the faculty at Harvard Medical School.
Dr. Naidoo graduated from the Harvard-Longwood Psychiatry Residency Training Program in Boston. She maintains a private practice in Cambridge, MA and teaches at the Cambridge School of Culinary Arts. Next year, she will be embarking on a press tour for her new book, Calm Your Mind with Food, on shelves now.
Uma Naidoo, MD website
