Often stressful and stressful? Psychiatric nutritionist Dr. Naidoo reveals how certain foods can improve focus and performance in everyday life.
What we eat affects not only our body weight and the appearance of our skin. Moreover Psychological health, including our focus, can be increased with certain nutrition. Harvard nutrition psychiatrist Dr. Uma Naidu. She relies on five foods like berries, chocolate and lettuce to get her fill Improve brain health.
Nutrition: Berries promote brain cell health
Half or one cup of colored berries – that’s what dr. Uma Naidu is to herself every day, she tells US News CNBC make it reveal. “Berries are rich in antioxidants, phytonutrients, fiber, vitamins and minerals,” says the nutrition psychiatrist. The nutrients in the berries help preserve memory, Naidu explains, while the fiber content can reduce inflammation in the brain.
But not all berries are the same. Her personal recommendation: When choosing, you should look for a mix of red, blue and black berries. Red berries like strawberries are rich in flavonoids and help slow cognitive decline. Blueberries also contain various flavonoids. Which can be effective in preventing oxidative stress. According to Naidoo, berries are an excellent source of antioxidants, which promote brain cell health.
However, the colorful berries have more superpowers. According to dr. Naidoo” too Relieve symptoms of anxiety and neurodegenerative diseases such as ward off dementiaThe doctor points to an article in jargon American Journal of Clinical Nutrition from 2020, which examined the link between flavonoid intake and dementia.
Healthy diet: Dark chocolate reduces cognitive decline
According to the doctor, chocolate also has a special effect – but only of a certain kind. “Extra dark chocolate is rich in antioxidants and cocoa flavanols, which help keep brain cells healthy,” says Naidoo. It also contains fiber, which can reduce inflammation in the brain and prevent cognitive decline. However, it is important to ensure that the chocolate contains at least 70 percent cocoa. However, only about 45g should be consumed per week, which equates to just under half a bar.
The effect of dark chocolate has been scientifically proven. For example, a 2020 study showed how dark and white chocolate affects the brains of healthy young adults. The result: Participants who ate dark chocolate had better verbal memory performance two hours after eating it compared to those who ate white chocolate. The researchers’ explanation for this was that dark chocolate contains a higher percentage of flavonoids and thus could have a better effect on cognitive functions in humans.
Nutrition: Turmeric with black pepper reduces inflammation
Some spices also have positive effects on the brainLike turmeric. Naidu says the effect can be enhanced in combination with black pepper. According to Naidoo, the yellow spice can reduce the decline in cognitive abilities, especially in old age, and also has an anti-inflammatory and anxiety-reducing effect. Spices can be incorporated into the menu, for example in hearty rice dishes with potatoes and coconut milk. Another way to prepare turmeric is to drink it. In a “turmeric latte,” also called “golden milk,” turmeric is mixed with plant-based milk, ginger, cinnamon, and other ingredients. However, people with sensitive stomachs should be careful not to take too much turmeric. Because in high doses, turmeric can also lead to health problems.
Brain healthy foods – Dr. Uma Naidu recommends spinach, Swiss chard and watercress
Don’t forget about Uma Naidu’s diet plan: leafy greens and certain types of cabbage. She herself likes to eat spinach, watercress, dandelion greens, Swiss chard and watercress, she reveals to the US news magazine. Leafy greens contain folic acid, Naidoo said, a B vitamin that supports both neurological development and neurotransmitter function. Substances in green leaves help connect brain cells.
Nutrition for Better Focus: Fermented foods like kefir, sauerkraut, miso
Fermented foods – these include kefir, sauerkraut, miso, Yogurt and kombucha – also good for improving concentration. During fermentation, microorganisms are added to the food, which feed on the sugar in the food. This results in other products, including lactic acid, which produces friendly gut bacteria.
“We have what’s called the gut-brain connection,” Naidu says. “So if we eat fermented foods and support gut health, we can also improve our cognitive function.” Naidu himself, for example, eats homemade kimchi (a Korean herb made from Chinese cabbage) as a snack with celery sticks or with salads to improve the taste. However, it is best to avoid a very large amount of fermented foods – this may be the case Gas to lead.
This article only contains general information on the relevant health topic and is therefore not intended for self-diagnosis, treatment or medication. It does not in any way replace a visit to the doctor. Unfortunately, our editors are not permitted to answer individual questions about clinical images.