Fiber, polyphenols, probiotics, herbs and spices, here is advice from a nutritionist from Harvard University to take care of your mental health.
- The foods we eat impact our mental health.
- To take care of it, a psychiatrist from Harvard University recommends following four eating habits.
- The four habits are eating foods rich in fiber, polyphenols, probiotics and consuming more herbs and spices.
“Many people don’t realize that the food we eat impacts our mental well-being“, explains the Dr Uma Naidoo, psychiatrist specialized in nutrition and trained at Harvard University, during an interview with the American channel CNBC.
Brain: more fiber and polyphenols on the plate
To take care of your brain and mental health, Dr Uma Naidoo recommends incorporating four eating habits into your daily life. The first is to consume more fiber, mainly found in vegetables, legumes, fruits, whole grains, etc.
According to this study, published in the journal Complementary Therapies in Medicine, a higher fiber intake would be associated with a lower risk of developing depression. However, according to the Vidal, we don’t eat enough of it. Consumption increased from 30 to 35 grams per day – which is equivalent to the recommendations of theNational Food Safety Agency (Anses) – at 15 or 20 g due, in particular, to the elimination of fibers by industrial processes.
Second eating habit to adopt according to the expert: consume more polyphenols, which reduce inflammation in the brain. This type of micronutrient is naturally present in certain foods such as carrots, red fruits, grapes, nuts, black olives, etc. “All these [aliments riches en polyphénols] are extremely important, as they have anti-inflammatory, antioxidant properties [et] fiber, as well as multiple micronutrients that our body needs.“
Consuming probiotics for gut and mental health
The third tip is to eat foods rich in probiotics, which promote the development of good bacteria in our microbiota. Probiotics are particularly 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 is broken down into different substances, which then, over time, impact our well-being. be mental, explains Dr Uma Naidoo. Some less healthy foods, if we eat them, cause inflammation in the intestine.”And inflammation in the gut can lead to several harmful mental health symptoms, including anxiety.
Finally, last tip, put herbs and spices in your kitchen! For example, you can opt for garlic, thyme, parsley, oregano, mint or even turmeric. “Spices and different types of fresh herbs are rich in plant polyphenols, rich in antioxidants and anti-inflammatory properties“, underlines the psychiatrist.
