Four foods Harvard asks you to eat in Spain to avoid brain deterioration

The decades-old adage “we are what we eat” is becoming increasingly true. Scientists from all over the world are publishing more and more studies on this issue, making the important the influence of our diet immunity, longevity and even brain health.

The food we eat can directly affect our brain. They may even intervene in the prevention of dementia and other neurodegenerative diseases such as Alzheimer’s or Parkinson’s disease. For example, there is growing scientific evidence that, among other useful dietary recommendations, there are diets that can rejuvenate the brain by 10 years. On the other hand, other foods have been found to impair brain function.

“But many people don’t realize that the food we eat somehow affects our mental well-being,” says Dr. Uma Naidu, founder of the world’s first department of nutritional psychiatry and a member of the Faculty of Medicine. Harvard. She notes that some typical spanish food

They are good for the brain, like rosemary.

The professional writes in an article published on CNBC that “the food we eat, when digested, interacts with trillions of microbes in the gut microbiome and breaks down into various substances that, over time, affect our mental well-being. “Some less healthy foods, if we eat them, contribute to gut inflammation.”

In this spirit, the author of the book Calm your mind with food, indicates that “gut inflammation can lead to a range of adverse mental health symptoms, including anxiety.” But there is a simple remedy: “If you change your diet to get back to a healthier normal, you may be able to alleviate some of these symptoms,” he notes.

Naidu has dedicated his career to studying food and its connection to mental health. For this reason, he has prepared a list of four simple changes we can make to our diet to improve brain and mental health.

1. Increase your fiber intake

“The first simple step is to increase the amount of fiber in your diet,” says Naidu. “A increased dietary fiber intake “just” was associated with a lower likelihood of developing depression, according to a study published in the journal Complementary treatments in medicinein 2021.

The best way to get fiber in your diet is from plant-based foods, according to an expert. She suggests some sources of high-fiber foods, such as: colorful vegetables, such as leafy greens; beans and other legumes; flax seeds and healthy whole grains.

2. Consume more polyphenols

Naidu calls this method achieving a “kaleidoscope of color” in the diet. That is, eat colorful foods that are high in polyphenols. “Plants and vegetables of different colors represent the level of biodiversity needed for gut microbes,” he says.

Try to eat more foods rich in polyphenols such as: carrots, blueberries, strawberries, nuts, especially hazelnuts and pecans; and black olives. “These are all extremely important because they have anti-inflammatory properties, antioxidants (and) fiber, as well as a lot of micronutrients that our bodies need,” Naidu says.

3. Eat foods rich in probiotics.

A healthy gut is good for the brain, and our gut loves probiotics. And you can get more beneficial bacteria from fermented foods. “Research published in cellA highly regarded journal published by a research group from Stanford University a couple of years ago showed that adding Fermented foods in the diet reduce inflammation” Naidu explains. Naidu recommends finding fermented foods that you enjoy, whether it’s kefir, kimchi, yogurt or kombucha.

4. Use more herbs and spices.

One of the easiest ways to improve gut health, which can also promote brain health, is to add more spices and herbs to your diet

says Naidu. “This is something that people often overlook,” he adds. “Spices and various types of fresh herbs are rich in plant polyphenols, antioxidants and have anti-inflammatory properties,” says Naidoo.

You can season your dishes with: turmeric and a pinch of black pepper, capsaicin from chili peppers, mint, oregano, parsley, thyme, ginger and garlic. “They add flavor to your food (and) add depth, whether you’re making soup, stir-frying vegetables or a piece of salmon,” Naidoo urges, but they’re also “a powerful part of our kitchen that we can rely on.” he concludes.