A familiar diet affects our well-being, our general state of health and even our ability to better absorb information. Nutritionist Uma Naidoo told us what foods will save us from anxiety and help the brain work more efficiently.
To cope with stress and anxiety, which recently overwhelmed with the head, many people prefer to "eat" problems, focusing on sweets and fatty foods. A typical scheme that always works: get anxious, eat cake and pastries, watch a show, calm down a little. Or the second item can be replaced with a slice of pizza, pastries, fast food.
Sometimes, really, you have to allow yourself what you want. Even if it's very unhealthy. However, many people already make it a habit to cope with stress with the help of food. People do not notice how they reach for a piece of something tasty in any alarming situation.
Uma Naidoo, nutritionist and psychiatrist at Harvard University, is convinced that foods which do not provoke weight gain and a rapid spike in blood glucose will help us cope with stress. In addition, they have a positive effect on mental activity. It is better to "feed" your brain rather than anxiety.
"Based on my practice with hundreds of patients, I made a list of foods that are ideal for improving brain function. Unfortunately, people don't eat them in sufficient quantities. Including these foods in your diet will improve your mood, your memory and help your brain work much more efficiently," CNBC quoted the doctor as saying.
Spices
Spices aren't just for giving your food more flavor and aroma. The right spices can make a difference in your well-being. Some have antioxidant properties - helping your brain fight harmful free radicals. Accordingly, they prevent oxidative stress, which can damage tissues. For example, turmeric helps to fight anxiety and lift your mood, while saffron "dampens" the symptoms of depression.
Fermented foods
Fermented foods are foods or beverages that are made by the controlled growth of microorganisms and the enzymatic transformation of food components. For example, it is yogurt on "live" sourdough, sauerkraut, tea mushroom. These products improve gastrointestinal function, help intestinal function, and reduce anxiety.
Avocados
Avocados are recommended as a great antioxidant: they have vitamins C and E, carotenoids, zeaxanthin and lutein. With this array of antioxidants, it should have the most beneficial effects on vision and brain tissue. It also contains almost the entire group of B vitamins and especially folic acid. As well as potassium, vitamin K, magnesium, boron, nickel, rubidium, molybdenum, phosphorus and zinc. The nutritionist noted that numerous studies have shown a link between depression and magnesium deficiency.
Dark chocolate
Thanks to theobromine and phenylethylamine, which are contained in cocoa beans, the body produces endorphins that make us a little happier and increase concentration. So a few pieces of real dark chocolate, which has at least 70% cocoa content, will definitely help you cheer up and feel better.
Leafy greens
Leafy greens contain vitamin E, flavonoids and carotenoids. They all protect against cognitive decline and risk of dementia and help us "think" better. So try to eat cabbage, spinach, broccoli as often as possible.
Walnuts
Walnuts are a great nutritious snack that's easy to take with you. Studies show that the combination of healthy fats, proteins, and fiber in walnuts promote long digestion. Because of this, blood sugar levels are stabilized.
As for walnuts, they are the ones that have the most fats, which are necessary for proper brain function. Uma Naidu advised to eat 30 grams of nuts a day as a snack or add them to salads and side dishes.
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