“Many people don’t realize that the food we eat affects our mental health“, explains Dr. Uma Naidu, Psychiatrist During an interview with the American channel, an expert in nutrition and trained at Harvard University CNBC.
Brain: More fiber and polyphenols in the plate
To take care of your brain and mental health, Dr. Uma Naidu recommends incorporating four eating habits into your daily life. The first is to consume more fiber, which is mainly found in vegetables, legumes, fruits, whole grains, etc.
According to this study published in the journal Complementary therapies in medicine, higher fiber intake is associated with a lower risk of depression. However, according to Vidal, we don’t eat enough of it. Consumption increased from 30 to 35 grams per day – equivalent to recommendations.National Food Safety Agency (Anses) – at 15 or 20 g, especially, to remove fiber by industrial processes.
Another eating habit to adopt, according to experts: Consume more polyphenols, which reduces inflammation in the brain. These types of micronutrients are naturally present in certain foods such as carrots, red fruits, grapes, almonds, black olives, etc. “All of these (polyphenol-rich foods) are extremely important because they have anti-inflammatory, antioxidant (and) fiber properties, as well as multiple micronutrients that our bodies need.“
Consuming probiotics for gut and mental health
A third tip is to eat foods rich in probiotics, which promote the growth of good bacteria in our microbiota. Probiotics are especially present in fermented foods such as kefir or yogurt.
“The food we eat, as it is digested, interacts with the billions of microbes present in the gut microbiome and breaks down into different substances that, over time, affect our well-being. be mental, Dr Uma Naidu explains. Some less healthy foods, if we eat them, cause inflammation in the intestines.“And inflammation in the gut can lead to many harmful mental health symptoms, including anxiety.
Finally, last tip, put herbs and spices in your kitchen! For example, you can choose garlic, thyme, parsley, oregano, mint or even turmeric. “Spices and a variety of fresh herbs are rich in plant polyphenols, rich in antioxidants and anti-inflammatory properties.“, underlines the psychiatrist.
