Dr. Uma Naidoo, nutritional psychiatrist, professional chef and author of This is what your brain looks like when you eat, is dedicated to discussing the crucial connection between brain health and mental health.
“Food can have such a big impact on the health of our brain,” she says in a recently published course on Masterclass about brain health. “That power is right at the end of your fork.”
First of all, neuroinflammation – an inflammatory response in the brain – is one of the driving mechanisms of mental disorders such as anxiety and depression, says Naidoo Assets. It can affect the neural circuits in the brain responsible for mood regulation. Excess sugar from highly processed foods, a cause of inflammation, damages the brain’s neurons responsible for important functions such as Memory and attention. This is precisely why lifestyle changes such as diet are recommended to manage depression and anxiety and protect the brain from age-related diseases such as dementia.
One way to stop the inflammatory process in the brain is to eat antioxidant-rich foods like berries, beans, artichokes and various spices to rid the body of free radicals that cause cell damage and stress the body and brain. Still, Naidoo says people are often overwhelmed by the abundance of choice in the supermarket and don’t know where to start.
“When we go to the supermarket, our brains and our minds are hijacked by food advertising, and that’s not necessarily the marketing that’s best for our brains,” she says.
While Naidoo stresses that shopping should be limited to the edges of supermarkets, where you can find fruit and vegetables, grass-fed meat and dairy products, she also recommends taking a break in a central aisle of the store.
With a variety of colors, scents and brain-healthy options, the spice section is a must-see on your next grocery shopping trip.
Not only are spices aromatic and versatile, they “also add powerful antioxidant and anti-inflammatory properties to all the foods you eat,” says Naidoo, adding that it’s best to buy the spices without added preservatives, salt and sugar.
Naidoo recommends taking these five spices with you the next time you go grocery shopping.
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 to reduce the risk of high blood pressure and obesity.
Naidoo also recommends adding a pinch of black pepper to the turmeric. This activates the curcumin and increases its bioavailability by 20 times, so that it can be absorbed more efficiently by the body and develop its effects.
For example, add turmeric to your tea or latte, or use it to season a rice, protein or stew dish.
mint
Eating fresh or dried mint can also help strengthen the brain, says Naidoo, pointing out that the dried spice is more concentrated than the fresh one.
“Mint contains a powerful antioxidant called luteolin, which actually helps with mental confusion,” she says.
If desired, add mint to your water or tea.
Garlic & Ginger
Garlic and ginger are important spices for a healthy immune system. “Garlic is a Prebiotic that helps keep your gut in balance by stimulating the growth of healthy bacteria,” Naidoo said previously Assets. And remember when you were told to drink ginger ale when you had a stomach ache? Ginger, which also has anti-inflammatory properties, helps with nausea and may help heal the gut and brain by reducing inflammation.
It is also a common ingredient in essential oils because it contains gingerol, an active ingredient that has a calming effect and can help reduce stress.
chili
Lovers of spicy food are in luck. Capsaicin is responsible for the spiciness of chili peppers. It is also known as homeopathic remedy for a variety of complaints and can also brighten the mood.
“Capsaicin acts on certain neurotransmitters and is associated with antidepressant effects via a type of neuroreceptor called the NMDA receptor,” says Naidoo. Studies The antidepressant properties of capsaicin have been confirmed in animal models.
You can get chili peppers in the fruit and vegetable section, and ground chilies in the spice section.
Although changing your diet to protect your brain can be overwhelming, Naidoo recommends making a few small adjustments first. Looking for spices at the grocery store is just one way to boost brain health.
“It’s not our fault as Americans that we rely on highly processed foods and sugar in pretty much everything we consume,” she says. “We don’t have to give up everything we like. It’s about the slow and steady changes in our brains that we can achieve through snacking.”
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