Nutritional Psychiatry: The Best Brain Boosting Foods
Only select foods stand out and nourish the brain, and we want to make sure you understand which ones. We reviewed the research to see which foods are really nutrient dense and neuroprotective. You may be enjoying some already, but I'm sure others you're not, or haven't even heard of.
Organ Meats
Organ meats are referred to as offal, and are the consumable organs of animals. These may be the most nutrient dense parts of animal and packed with vitamins and minerals like B12, Folate, Iron, Choline, Magnesium, and Zinc. Often, these are deficient in those that partake in a vegan or vegetarian diet and it may in turn, lead to depression. (R) My favorite are liver and kidney, but others such as heart and tongue are also excellent and available at local health food stores. Make sure, however, that organ meat is from animals raised on pasture and grass-fed, where their diets are remarkably different than conventionally raised animals that are fed grain and given antibiotics and/or hormones to thrive. There are also supplements of desiccated liver and other organs if you can't handle the taste of organ meat.
Fatty Fish:
Oily, fatty fish have long chain fatty acids known as EPA and DHA, which provide neuronal protection and membrane fluidity. These fatty acids are found in sardines, mackerel, anchovies, salmon among others. Studies have shown brain health benefits including learning, memory, brain cell survival. (R)
Fermented Foods
These are considered "live" foods that go through the fermentation process. Fermentation is the conversion of carbohydrates to alcohol or organic acids using either bacteria or yeast. Some examples include Kimchi, Kefir, Sauerkraut, Kombucha and really anything pickled. They help restore gut function, but also have therapeutic implications on brain health through the gut-brain axis. There's essentially two ways fermented food achieves a therapeutic response in the host; providing nutrients to promote or inhibit members of the gut microbiome, or secondly, members of the food microbiome establishing residence in the gut and/or interacting with the resident gut microbiome. (R) Basically, anything that impacts the gut will impact the brain, and this is important when it comes to those that are aiming to improve mental health. There's many options to increase fermented foods in your diet, but Kombucha and Sauerkraut are both great while low sugar, fermentable yogurt is becoming popular and is quite the treat, too. (R)
Eggs
Despite the fear mongering of cholesterol, eggs are considered superfoods. They have ample protein, and a abundance of vitamins and minerals within the yolk. Eggs have been identified to represent the lowest-cost animal source for proteins, vitamin A, iron, vitamin B12, riboflavin, choline, and the second lowest-cost source for zinc and calcium. (R) Depending on what the chickens and what they graze on, they have very healthy omega-3 fatty acids levels which in turn, transfer to whoever consumes them.
Dark Chocolate:
Yes, you've read that correctly. Who doesn't like chocolate? The key is dark chocolate, and not milk though. Dark chocolate has cacao, and possesses many key phytochemicals including flavonoids. The flavonoids, including catechin, epicatechin, and procyanidins predominate in antioxidant activity. The tricyclic structure of the flavonoids determines antioxidant effects that scavenge reactive oxygen species, chelate Fe2+ and Cu+, inhibit enzymes, and upregulate antioxidant defenses, which is all a positive. (R) Make sure you aim for 70-85% or higher cacao content as this will be more beneficial.
Leafy Greens:
Leafy greens are part of the cruciferous vegetable family and have what are called glucosinolates and isothiocyanates. These special foods include lettuce, kale, spinach, mustard greens and broccoli. Broccoli sprouts may be my favorite here and are packed with sulforaphane, an anti-oxidant and Nrf2 promoter that protects cells. (R) These foods also have vitamin E and flavonoids that are both important in preventing age-related decline.
Spices:
My wife and I love to cook with spices and it's really what makes our cooking so unique. We also grow them, too! There's' so many herbs and spices, but my favorite ones with healing properties include turmeric and saffron. (R) Both have been shown to improve depression in controlled trials. Others may include rosemary, oregano, mint, and lavender.
Avocados:
I love avocados and grow them, too. They have healthy monounsaturated fats and are cardioprotective. They're also abundant in Magnesium, an important mineral for mood. Many studies have shown the benefits of Magnesium for anxiety and depression as this mineral seems to support nerve conduction and neuronal membrane formation. (R)
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