The brain is one of the important organs in the body that we need to take care of. Daily food has a big influence on brain health.
If you have problems with memory and anxiety, Harvard nutritionist and psychiatrist Dr Uma Naidoo has the best solution! He has spent decades researching how anxiety affects many aspects of physical health, including immunity, inflammation, diet and metabolism.
Well, the food consumed has an important role, including helping to improve memory strength and making the brain feel happier. Here are six eating rules you can try, as reported by CNBC. Listen!
1. Whole Foods to Get Whole Vitamins
Illustration of eating vegetables/Photo: shutterstock.com
In order to maintain brain health, Dr. Uma Naidoo uses ingredients that are not processed or processed as minimally as possible to get complete vitamins.
Unprocessed vegetables, berries, whole grains and legumes are good sources of fiber, which is essential for gut health and creates an environment in which good bacteria thrive.
Then, complex carbohydrates, such as those found in vegetables, can be processed more slowly by the body.
Eating whole or minimally processed foods can avoid blood sugar spikes. This healthy metabolism can be the key to keeping anxiety at bay.
2. Consuming food with various people
Vegetable illustration/Photo: Freepik.com/jcomp
Eating foods that have a variety of colors also turns out to bring benefits to the body. Green vegetables to bright yellow carrots and bell peppers can provide a supply of nutrients that are important for good brain function and a calm mind.
But it’s not limited to vegetables and fruit, herbal spices such as turmeric, rosemary, black pepper and basil have colors, flavors and properties that can be beneficial for the body, including fighting anxiety.
3. Increase Micronutrients
Vegetable illustration/Photo: iStock
Vitamins B complex, C, D and E, as well as minerals such as calcium, magnesium, iron and zinc are important micronutrients that can help reduce anxiety.
Many micronutrients have antioxidant and anti-inflammatory properties that may protect the brain from long-term decline. Not only that, they also help produce and regulate mood chemicals such as dopamine and serotonin.
4. Prioritize Healthy Fats
Avocado illustration/Photo: Pexels.com/Daria Shevtsova
The brain is made up of 60% fat, and a steady supply of healthy fats is one of the most important factors in keeping it healthy and anxiety-free.
Consuming foods enriched with healthy fats can provide benefits. Like olive oil and avocado, it is anti-inflammatory and improves gut health and metabolism.
In addition, healthy fats in seafood, nuts and seeds can help reduce anxiety, prevent neuroinflammation and protect against neurodegeneration.
5. Limit foods that can increase blood sugar
Illustration of checking blood sugar/Photo: Pexels.com/xb100
Reducing consumption of foods that can increase blood sugar spikes is also important. You can limit starchy foods, white rice and other starches.
The best choice, you can get natural sugar from fruits and vegetables.
6. Consistency and Balance!
Illustration of eating fruit/Photo: Getty Images/iStockphoto/Witthaya
So, in arranging food that is healthy and beneficial for the body, it is important for you to also adjust it to your favorite healthy food choices.
If you are consistent, everything will be done happily, and you can get good health!
That’s a series of eating rules that can make your memory stronger and your brain feel happier, according to Dr. Uma Naidoo, a Harvard nutritionist and psychiatrist. Good luck!
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