What is useful to eat for brain function, good mood, and sleep.
Did you know that up to 95% of serotonin is produced in the gut?
Scientists have long discovered that mental health and diet are connected through the gut. Certain products, some food can affect the mood, activate memory, help the brain to work with maximum efficiency, says professor of the Harvard University Medical School, nutritionist Uma Naidu.
After all, it was found that 90-95% of serotonin, which regulates appetite, mood and sleep, is produced precisely in the intestine. If the gut is affected, inflammation can lead to the development of anxiety, absent-mindedness, and even depression. Therefore, the nutritionist suggests adding the following six foods to your daily diet that maximally stimulate and protect the brain.
Products for the brain and good mood
Spices
Spices are known for their antioxidant properties, which help the brain fight harmful free radicals that destroy our bodies at the cellular level.
And some of them, such as turmeric, affect mood, restore mental balance. Curcumin, the active ingredient in turmeric, is known to reduce the level of stress hormones in the blood and improve mood.
Another spice that Naidu recommends is saffron, which has been shown to help with major depressive disorder, not to mention that regular consumption of saffron helps protect cells from the damaging effects of free radicals.
Fermented products
Fermented foods are certain foods with microorganisms: yeast and bacteria. The most famous of them is natural yogurt with active cultures. Fermented foods include sauerkraut, kombucha (tea mushroom).
What they have in common is that they are sources of live bacteria that improve intestinal function and reduce stress levels. Fermented foods also stimulate the brain and its cognitive functions, improve memory and mood. The main thing is that these are unprocessed products, in which case they will retain all their beneficial properties.
Walnuts
Nuts contain healthy fats and oils necessary for our brain to function normally, essential vitamins and minerals, for example, selenium. Walnuts are high in Omega-3 fatty acids, which have one of the highest concentrations of antioxidants.
According to studies, consumption of walnuts not only improves cognitive functions of the brain and short-term memory, but also reduces the risk of developing Alzheimer’s disease. “I recommend using a quarter of a glass of nuts daily as a snack or as an addition to a salad or vegetable side dish,” recommends Uma Naidu, “and to combine them with dairy and sour milk products, meat dishes and desserts.”
Black chocolate
Dark chocolate is an excellent source of iron, which protects neurons and helps control the synthesis of chemicals that affect mood.
A 2019 study of 13,000 adults found that consuming dark chocolate reduced symptoms of depression. People who use it regularly have a 70% lower risk of developing depressive symptoms.
Bitter dark chocolate with a high concentration of cocoa reduces stress, reduces inflammation, improves mood, improves memory and immunity.
Avocado
Avocado is also a source of good health. It contains the necessary amount of magnesium and monounsaturated fats, which are important for the proper functioning of the brain. As you know, magnesium deficiency leads to fatigue, irritability, insomnia and even depression.
Patients who received 125 to 300 milligrams of magnesium showed faster recovery from depressive disorder.
Leafy vegetables and greens
Spinach and various types of cabbage are rich in folic acid, iron, calcium and vitamins E and K, all of which are necessary for the brain. Leafy vegetables and greens are a source of folate – the natural form of vitamin B9, an important element for the formation of red blood cells.
Among the useful greens, the nutritionist named chard (beetroot) and dandelion leaves, which are excellent sources of folic acid.