Foods that improve brain function and mood

The adage “you are what you eat” is supported by extensive research, highlighting the significant impact of nutrition on health. Healthy eating habits are linked to increased life expectancy and a reduced risk of various health issues, including heart disease and cancer.

The influence of diet extends beyond physical well-being to mental health. It affects brain-related conditions like stroke and dementia, as well as cognitive function, mood, and mental health.

Understanding the specific dietary needs for brain health can be complex. Commonly recommended ‘brain foods’ like blueberries, salmon, nuts, and leafy greens are believed to be beneficial, but their exact effects, such as neuroprotection or cognitive enhancement, are still being explored.

Dr. Uma Naidoo, a nutritional psychiatrist, has devoted her career to identifying foods that enhance brain function and influence our emotional state. She serves as the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, teaches at Harvard Medical School, and is also an author and chef.

Dr. Naidoo characterizes her field as the convergence of nutrition and mental health. While specific recommendations, like the exact number of blueberries to boost mood, are still developing, the evidence supporting nutritional psychiatry is growing.

Dr. Naidoo points out the inadequacies of the Standard American Diet (SAD), which is high in calories and low in nutrients, emphasizing its detrimental effects on mental health. This diet typically consists of refined carbohydrates, unhealthy fats, and added sugars, with a lack of fresh fruits, vegetables, whole grains, and clean protein.

She advocates for including more whole foods and leafy greens in our diet and reducing processed and fast foods. Dr. Naidoo warns that ultra-processed foods are designed to be addictive, making it hard to stop overeating.

To nourish the brain and improve mood, Dr. Naidoo offers several tips. For a more in-depth understanding of how a balanced diet benefits the brain and affects mood, she discusses these topics on the Chasing Life podcast with Dr. Sanjay Gupta.

Consume whole foods in order to maintain your wholeness.

Dr. Uma Naidoo recommends that a majority of our diet, about 80%, should focus on consuming real, whole foods that are rich in fiber. This includes a variety of vegetables, fruits, nuts, seeds, legumes, lower-glycemic whole grains, along with healthy fats and high-quality proteins that are sourced responsibly. For the remaining 20% of the diet, she suggests allowing some room for flexibility and enjoyment of life’s pleasures.

By adopting an 80/20 approach to eating, one can maintain dietary discipline while still enjoying some indulgences. This balance helps in obtaining essential nutrients for mental calmness without the burden of guilt that often accompanies strict dietary restrictions.

Enjoy a rainbow of food choices

Dr. Uma Naidoo emphasizes the importance of eating a diverse range of vegetables and fruits, advocating for a diet that includes a variety of colors – often referred to as “eating the rainbow.” This approach ensures the intake of a broad spectrum of brain-boosting nutrients, including plant polyphenols found in different colored plant foods.

Naidoo advises incorporating a wide array of vegetables into the diet, focusing particularly on cruciferous vegetables, leafy greens, legumes, lentils, and beans, rather than prioritizing starchy vegetables like potatoes and sweet potatoes.

Fruit is also an essential part of this dietary approach, offering a natural source of sugar. Naidoo stresses the importance of choosing fruits over unhealthy options like candy bars, as the body and brain need natural sugars for optimal functioning.

A diet rich in plant-based foods not only provides essential nutrients but also contributes significantly to fiber intake. This fiber is crucial for maintaining a healthy gut microbiome, which plays a vital role in overall physical and mental health. Additionally, fiber helps reduce inflammation and contributes to a calmer mental state.

Eat green food

Dr. Uma Naidoo places special emphasis on green-colored fruits and vegetables in her nutritional psychiatry practice. She highlights the significant mental health benefits of greens, noting that they are not just good for the body, but also for the mind. Greens are rich in folate, a B vitamin, which is crucial for the synthesis of key neurotransmitters like norepinephrine, serotonin, and dopamine.

Folate’s role is linked to reduced depressive symptoms and enhanced cognitive function, contributing to a happier and clearer state of mind. Dr. Naidoo recommends incorporating 4 to 6 cups of greens daily into one’s diet. This can include a variety of greens such as spinach, kale, arugula, spring mix, or dandelion greens. She points out that arugula, being a cruciferous vegetable, is a particularly nutritious choice and can be used creatively in dishes like salads or as a base for a nutrient-rich pesto.

Develop self-awareness of what you eat

Naidoo advised listening to your body.

“The ability to recognize your feelings and respond appropriately to them is a crucial component of mental health,” she stated.

If a food doesn’t improve your mood or performance after consuming it, there are probably healthier options available. Observe how your body reacts to different foods and your mental health problems, then use this body intelligence to guide you.

Avoid anxiety-triggering foods

Dr. Uma Naidoo places special emphasis on green-colored fruits and vegetables in her nutritional psychiatry practice. She highlights the significant mental health benefits of greens, noting that they are not just good for the body, but also for the mind. Greens are rich in folate, a B vitamin, which is crucial for the synthesis of key neurotransmitters like norepinephrine, serotonin, and dopamine.

Folate’s role is linked to reduced depressive symptoms and enhanced cognitive function, contributing to a happier and clearer state of mind. Dr. Naidoo recommends incorporating 4 to 6 cups of greens daily into one’s diet. This can include a variety of greens such as spinach, kale, arugula, spring mix, or dandelion greens. She points out that arugula, being a cruciferous vegetable, is a particularly nutritious choice and can be used creatively in dishes like salads or as a base for a nutrient-rich pesto.