The best foods to nourish your brain, according to a Harvard expert

Relationship between feeding And mental health This is real and part of ongoing research. A diet Eating a balanced diet is not only important for maintaining a healthy weight and preventing chronic disease, but it can also have a significant impact on brain function and mood.

In accordance with Uma Naidupsychiatrist-nutritionist and professor at Harvard Medical School, there is food which can improve mood, sharpen memory and help brain work more efficiently. This connection between feeding And mental health

This is partly because the brain and gut are connected by a complex network of chemical communications.

The intestine, also known as the “second brain“, plays a crucial role in our mental health. In fact, 90% to 95% of serotonin, a neurotransmitter associated with the regulation of appetite and other functions, is produced in the gut. Therefore, if our diet is unhealthy and causes intestinal inflammation, this can have negative consequences for our mental health.

According to Naidu, some of the best food to nourish the brain include: Spices such as turmeric, ginger and cinnamon have anti-inflammatory properties that can help protect the brain from oxidative stress. Additionally, certain spices, such as saffron, improve mood.

He avocado It is rich in healthy fats, such as omega-3 fatty acids, which are important for maintaining optimal brain function. Additionally, it contains vitamin E, an antioxidant that can protect nerve cells from oxidative damage. walnuts They are an excellent source of omega-3 fatty acids, vitamin E, and antioxidants, which help improve memory and reduce the risk of neurodegenerative diseases.

He bitter chocolate contains antioxidant compounds called flavonoids, which may improve brain circulation and promote optimal cognitive function. fermented foods such as natural yogurt or sauerkraut are rich in probiotics that are beneficial for gut health. Maintaining the right balance of gut bacteria can have a positive impact on our mood and emotional well-being. green leafy vegetables such as spinach or chard are rich in B vitamins, folic acid and antioxidants, which can help protect nerve cells from oxidative damage.