What should we eat?
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Healthy Salad: photo by Cliff Hutson
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Many experts suggest that a Mediterranean-style diet made up of fruits, vegetables, extra-virgin olive oil, yogurt and cheese, nuts, whole grains, seafood and lean red meat, and the elimination of fried and processed foods is best for us. That diet provides the nutrition our brain needs and supports good bacteria in the gut.
Other Suggestions:
Some nutrients are particularly helpful. Here are some examples, and which foods supply them.
Vitamin B6: An ingredient needed to produce serotonin, the main neurotransmitter that regulates mood and sleep. Too little serotonin is associated with depression. We need Vitamin B6 every day from our diet.
Sources: Pistachios. Garlic. Salmon and tuna. Chicken. Spinach. Cabbage. Bananas. Sweet potatoes. Avocados. Whole grains.
DHA: The main omega-3 fat in the brain. It promotes production of brain-derived neurotrophic factor (BDNF), a hormone that protects neurons and promotes the birth of new brain cells.
Sources: Wild salmon. Oysters. Anchovies. Mackerel. Mussels.
Prebiotics: Foods that the good microbes in our gut need to stay alive.
Sources: Onions. Asparagus. Artichokes. Garlic. Bananas. Oats.
Probiotics: Live bacteria and yeasts that replenish the good bacteria in our microbiome.
Sources: Yogurt. Sauerkraut. Kefir. Kimchi or other fermented vegetables, such as turnips, cucumbers or carrots.
However, at bottom, the most important thing we can do is to focus on the overall quality of what we eat, rather than single nutrients or foods. Try to include more nutrient-dense foods such as vegetables, fruits, legumes and lean proteins. Limit foods that offer lots of calories but little nutritional value.
