– Dr. Uma Naidoo, a nutritional psychiatrist, emphasizes the powerful impact of food on brain health in her MasterClass on brain health.
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– She highlights neuroinflammation as a key factor in mental health disorders like anxiety and depression, caused by excess sugar in ultraprocessed foods.
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– Antioxidant-rich foods like berries, beans, and spices help counteract brain inflammation by eliminating free radicals.
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– Shopping the supermarket perimeter for fresh produce and grass-fed meats is recommended, avoiding misleading food advertising.
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– The spice aisle offers brain-healthy options; spices are flavorful and have antioxidant and anti-inflammatory properties.
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– Turmeric, with curcumin, reduces inflammation, improves blood sugar levels, and is more effective with black pepper.
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– Mint, rich in luteolin, helps combat brain fog and can be added to water or tea for brain health benefits.
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– Garlic, a prebiotic, balances gut health, while ginger reduces inflammation, aids digestion, and calms stress.
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– Chilies, containing capsaicin, act on neurotransmitters and have antidepressant effects, enhancing mood.
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Dr. Naidoo suggests small dietary changes, like incorporating these spices, to improve brain health and manage mental health.