This is Your Brain on Food
Dr. Uma Naidoo, MD. Harvard-trained Nutritional Psychiatrist, professional chef, nutrition specialist and National Best-Selling author of “This is Your Brain on Food.”
It's not rocket science that healthy eating is associated with good physical health. From childhood we are taught to eat our fruits and veggies so that we can grow tall, strong and have healthy bodies. Less often discussed though is the importance of healthy eating for the developing brain, arguably the most important organ in the body. Also missing are developing skills for positive mental and emotional health. The foods we consume have a big influence on our mental health and cognitive function due to the connection between our gut and our brain. These organs are intimately related before we are even born, as they develop from the same exact cells in the embryo. So throughout life these 2 organs remain connected via the vagus nerve, which connects nerve endings in our guts to nerve endings in our brains. Through this gut-brain connection, our gut (digestive tract) and our minds quite literally speak to each other!
This relationship is fundamental in nutritional psychiatry, as the conversation between these organs is constant. Information from the foods we eat is communicated to our brain and impacts our overall mental health. More than 90% of the receptors for the neurotransmitter serotonin, which is responsible for mood and cognition, are located in the gut, highlighting just how powerful this food-mood connection is! Eating patterns high in healthy, wholesome foods are correlated with positive mental health while diets higher in processed, sugary foods are associated with symptoms of poor mental health, such as depression and anxiety.
Luckily, we can take advantage of this relationship and modify the foods we eat as a way of improving our mental health. The following 5 are some of the most powerful nutrients and foods for improving mental health:
Omega-3 Fatty Acids: Omega-3’s are essential fatty acids (essential meaning that our bodies can't make them, we have to obtain them through the food we eat) that are incredibly anti-inflammatory and supports a healthy brain and reduced mood and anxiety symptoms. So make sure you’re including fatty fish like sock-eye salmon, sardines and mackerel. Also choose wild caught over farmed fish when possible to reap the many mood boosting benefits of omega-3’s!
Folate: Folate is an important vitamin that supports the function of our neurotransmitters and keeps our brains running at full throttle. Studies have shown it to be associated with decreased symptoms of depression and slower cognitive decline. Folate is found in leafy greens like spinach, romaine, collard greens, swiss chard and mustard greens, so make sure to eat your greens every day!
Vitamin D: Vitamin D hugely supports our immune system and promotes the growth of healthy gut bacteria which has been associated with reduced symptoms of depression, anxiety and schizophrenia. While you can add dried mushrooms Very few foods naturally contain vitamin D so unless you spend about 10 minutes a day getting some sunshine to get the best source of vitamin D. It is important for a healthy body and mind to consider supplementing as many of us are deficient. Always discuss this with your doctor.
Magnesium: Magnesium is an important anti-inflammatory mineral that helps calm the nervous system to reduce anxiety and improve sleep, and we all know that getting a good night's sleep is crucial for a good mood! It can be found in avocados, almonds, chickpeas and bananas.
Spices and Herbs: I love using flavorful spices and herbs in my cooking for their antioxidant and antidepressant benefits! Some of my favorites include...
Turmeric: the active ingredient in turmeric, curcumin, is incredibly anti-inflammatory and protects the brain from toxic damage that leads to depression. Make sure you add a dash of black pepper to activate the brain-food benefits of curcumin.
I hope that this primer on the gut-brain connection helps improve your understanding of the relationship between food and mood and perhaps inspires you to shake things up in the kitchen for optimal mental fortitude!