A Harvard Dietician Reveals the Top Six Brain Foods: 'Most People Do Not Consume Enough of' Them

Diet and mental health are closely intertwined, much like the complicated interplay between the stomach and brain, and the link goes both ways: a lack of healthy food choices leads to an increase in mental health concerns, and mental health issues contribute to poor eating habits.

When people find out that I am a psychiatrist, a researcher on brain health, and a nutritionist, they often ask me what they should eat to make the most of the brain's amazing power.

Following are the finest brain-boosting foods that people aren't consuming enough of, based on my work with hundreds of patients. If you eat these, your mood will be better, your memory will be sharper, and your brain will work at its best:

1. Spices

In addition to imparting flavor, spices are renowned for their antioxidant effects. In other words, they assist the brain in combating dangerous free radicals, preventing oxidative stress, which can damage tissues.

Turmeric is one of my favorite spices, and it helps me feel less anxious in particular. Curcumin, which is the main ingredient in turmeric, can make you feel less anxious and change the way your brain works, which protects the hippocampus.

I also love saffron. A meta-analysis of five previously published randomized and controlled trials on the effects of saffron supplementation on depression symptoms in patients with major depressive disorder was published in 2013.

In all of these studies, researchers found that taking saffron was much more effective than a placebo at reducing depressive symptoms.

2. Fermented foods

Microorganisms like yeast and bacteria are added to raw milk, vegetables, or other foods to make fermented foods.

Plain yogurt with active cultures, sauerkraut, kimchi, and kombucha are a few examples. These are all sources of live bacteria that can boost healthy gut function and lower anxiety.

Fermented foods may have various benefits for the brain. A 2016 review of 45 studies found that fermented foods might protect the brains of animals, making them smarter and helping them remember things better.

Yogurt with probiotics can be a good addition to your diet, but keep in mind that yogurt that has been heated will not give you the same benefits. One such example is yogurt-covered raisins—these aren't going to ease your anxiety, as the heat-treated yogurt has no good bacteria left.

3. Dark chocolate

Dark chocolate is high in iron, which helps form the coating that shields neurons and regulates the creation of neurotransmitters and chemical pathways involved in mood.

In 2019, a cross-sectional survey of more than 13,000 participants indicated that people who regularly eat dark chocolate had a 70% reduced chance of developing depression symptoms.

Dark chocolate also offers plenty of antioxidants, as long as you stick to the dark stuff and make sure that it doesn't have too much sugar.

4. Avocados

Avocados include relatively high quantities of magnesium, which is required for normal brain function.

In 1921, the first report of magnesium treatment for agitated depression was published, and it showed success in 220 of 250 cases.

Since then, several studies have suggested that depression is associated with a magnesium shortage. Several case studies in which patients were given 125 to 300 milligrams of magnesium showed that they recovered quickly from serious depression, frequently in less than a week.

I enjoy combining avocados, chickpeas, and olive oil to make a wonderful spread for low-GI bread, such as pumpernickel, or as a dip for fresh-cut vegetables.

5. Nuts

Nuts have important vitamins and minerals, like selenium in Brazil nuts, as well as healthy fats and oils that our brains need to work well.

The anti-inflammatory and antioxidant benefits of omega-3 fatty acids in walnuts show significant potential for boosting thinking and memory.

I recommend eating 1/4 cup each day (no more—nuts are easy to overdo!) as a snack or added to your salad or veggie side dish. Nuts can also be used to make homemade granola or trail mix, which contain far less sugar and salt than store-bought alternatives.

6. Leafy greens

When I tell my patients that leafy greens like kale make a difference in their health, they scoff. But leafy greens contain vitamin E, carotenoids, and flavonoids, which are minerals that protect against dementia and cognitive decline.

They are also a great source of folate, which is a natural form of vitamin B9 that is important for making red blood cells. Where folate shortage may underlie various neurological diseases, boosting folate status has positive impacts on our cognitive status and is a crucial cofactor in neurotransmitter creation.

Greens such as spinach, Swiss chard, and dandelion greens are also fantastic sources of folate!