Harvard psychiatrist explains what foods she eats to boost her focus
Created: 01/16/2023, 06:30
By: Nina Büchs
Often stressed and overwhelmed?
Nutritional Psychiatrist Dr.
Naidoo reveals how certain foods can improve concentration and performance in everyday life.
What we eat does not only affect our body weight and the appearance of our skin.
Mental health, including our concentration, can also be increased with certain diets.
Harvard nutritional psychiatrist Dr.
Uma Naidoo.
She relies on five foods like berries, chocolate and lettuce to improve her brain health.
Nutrition: Berries promote brain cell health
Half or a single cup of colorful berries - that's what Dr.
Uma Naidoo to herself every day, as she
reveals to the American news magazine
CNBC Make it .
"Berries are rich in antioxidants, phytonutrients, fiber, vitamins and minerals," says the nutritional psychiatrist.
The nutrients in the berries help preserve memory, while the fiber content can reduce inflammation in the brain, explains Naidoo.
Better concentration and performance in everyday life – certain foods also contribute to this.
© Daniel Ingold/Westend61/Imago
But not all berries are the same.
Her personal recommendation: When choosing, you should look for a mixture of red, blue and black berries.
Red berries such as strawberries are rich in flavonoids and help slow down cognitive decline.
Blueberries also contain various flavonoids that may be effective in preventing oxidative stress.
According to Naidoo, blackberries are considered an excellent source of antioxidants, which promote the health of brain cells.
However, colorful berries have even more superpowers.
According to Dr.
Naidoo "also relieves anxiety symptoms and wards off neurodegenerative diseases like dementia."
The doctor cites a 2020 article in the
American Journal of Clinical Nutrition
that examined the link between flavonoid intake and dementia.
Don't miss anything: You can find everything to do with health in the regular newsletter from our partner 24vita.de.
Healthy Diet: Dark chocolate reduces cognitive decline
According to the doctor, chocolate also has a special effect - but only a certain type.
"Extra dark chocolate is high in antioxidants and cocoa flavanols, which help maintain brain cell health," says Naidoo.
It also contains fiber, which can reduce inflammation in the brain and prevent cognitive decline.
However, it is important to ensure that the chocolate contains at least 70 percent cocoa.
However, only about 45 grams should be consumed per week, which corresponds to a little less than half a bar.
also read
Parenting: Explaining to children how to behave when approached by a stranger
TO READ
Heart palpitations at night: which causes can be to blame - from the thyroid gland to hormones
TO READ
Losing weight with intermittent fasting: Up to five kilos per week are possible with the 16:8 method
TO READ
"Has an impact on every aspect of my everyday life" - Celine Dion suffers from stiff person syndrome
TO READ
Referral to a specialist: For which doctor you need the special certificate
TO READ
Fancy a voyage of discovery?
My space
The effect of dark chocolate has been scientifically proven.
For example, a 2020 study showed how dark and white chocolate affect the brains of healthy, young adults.
The result: Participants who ate dark chocolate had better verbal memory performance two hours after ingestion than those who ate white chocolate.
The researchers' explanation for this was that dark chocolate has a higher flavonoid content and can therefore probably have a better effect on cognitive functions in humans.
Nutrition: Turmeric combined with black pepper reduces inflammation
Certain spices, such as turmeric, also have positive effects on the brain.
The effect can be enhanced in combination with black pepper, says Naidoo.
According to Naidoo, the yellow spice can reduce the decline in cognitive abilities, especially in old age, and it also has an anti-inflammatory and anxiety-relieving effect.
The spice can be integrated into the menu, for example in hearty rice dishes with potatoes and coconut milk.
Another way of preparing turmeric is as a drink.
In a "turmeric latte", also called "golden milk", turmeric is mixed with plant milk, ginger, cinnamon and other ingredients.
However, people with sensitive stomachs should be careful not to consume too much turmeric.
Healthy Foods for the Brain - Dr.
Uma Naidoo recommends spinach, chard, rocket
on dr
Not forgetting Uma Naidoo's diet plan: leafy greens and certain types of cabbage.
She herself likes to eat spinach, rocket, dandelion greens, chard and watercress, she reveals to the American news magazine.
Leafy greens contain folate, a B vitamin that supports both neurodevelopment and neurotransmitter function, Naidoo said.
The substances contained in the green leaves help with the wiring of our brain cells.
Nutrition for better concentration: Fermented foods such as kefir, sauerkraut, miso
Fermented foods – including kefir, sauerkraut, miso, yogurt and kombucha – are also great for improving concentration.
During fermentation, microorganisms are added to the food, which feed on the sugar in the food.
This creates other products, including lactic acid, which creates gut-friendly bacteria.
"We have a so-called gut-brain connection," says Naidoo.
"So if we eat fermented foods and support our gut health, we can also improve our cognitive functions."
Naidoo himself, for example, eats homemade kimchi (Korean herb made from Chinese cabbage) as a snack with celery sticks or in combination with salads to improve the taste.
However, it is better to avoid too large a quantity of fermented foods – this could lead to flatulence.
Depression: Strengthen your psyche with ten foods
View photo gallery
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
