A Harvard nutritionist revealed the secret of nutrition for a healthy brain

 Everyone knows the saying "you are what you eat". The choice of products affects immunity, longevity and even psychological health.

"Many people don't realize that the food we eat affects our mental well-being in some way. The food we eat interacts with the trillions of microbes in the gut microbiome as it is digested and is broken down into different substances that then affect our mental well-being over time. well-being. Some of the foods that are less healthy, if we eat them, we set the gut up for inflammation," says Dr. Uma Naidoo, a nutritional psychiatrist at Harvard University and author of Calm Your Mind with Food, quoted by CNBC , informs UAINFO.org with reference to UNIAN.

This can later lead to the appearance of a number of adverse symptoms, in particular, anxiety. However, by returning to a healthy diet, the situation can be corrected.

She advises increasing fiber intake to improve well-being. According to a study in the journal "Complementary Therapies in Medicine", increased consumption of total dietary fiber reduces the risk of depression. The best way to get fiber is to eat more plant-based foods, including:

leafy greens;

beans and other legumes;

flax seeds;

whole grain

The nutritionist also recommends getting more polyphenols, which are contained in colored products. Plants and vegetables of different colors "reflect the level of biodiversity needed by gut microbes." Carrots, blueberries, strawberries, black olives, hazelnuts and pecans should be added to your diet.

"All of these are extremely important because they have anti-inflammatory, antioxidant properties, fiber, and numerous micronutrients that our bodies need," says Naidoo.

She also advises eating foods rich in probiotics, which our gut loves so much.

"A study published in Cell, a very reputable journal, by a research team at Stanford University a few years ago showed that adding fermented foods to your diet reduces inflammation," says Naidoo.

A nutritionist recommends finding a fermented food you like, whether it's kefir, kimchi, yogurt, or kombucha. In addition, it is worth using more herbs and spices.

"Spices and different types of fresh herbs are rich in plant polyphenols, high in antioxidants and have anti-inflammatory properties," says the woman.

She advises adding the following spices to your dishes:

turmeric and a pinch of black pepper;

capsaicin from chili pepper;

oregano;

parsley;

thyme;

ginger;

garlic.

"They add flavor to your food, add depth, whether you're making a soup, or roasting vegetables, or a piece of salmon," Naidoo explains.

Other tips for healthy eating

Nutritionists named the berries that can be considered the most useful of all others. If you are not sure which berry to prioritize, this is a good option.

Jamie Allers, a nutritionist from the Institute of Digestive Health, told in a column for Health news hub whether all nuts are equally good.

Culinary spices enhance the taste of products and increase the nutrition of dishes. Known for their properties, spices have been studied for many years for medical and therapeutic purposes. It is useful for many diseases, especially for those with high cholesterol.