Nutritional Psychiatrist Shares 7 Foods to Help Calm the Mind
Uma Naidoo, a leading nutritional psychiatrist and author, is shedding light on the connection between food and mental health. In a recent interview with the Washington Post, Naidoo discussed how specific foods can play a crucial role in calming the mind and alleviating symptoms of anxiety.
Here are the seven foods recommended by Naidoo, which can be integrated with any prescribed therapies:
1. Extra dark chocolate with at least 75% cocoa: Naidoo highlights the high concentration of polyphenols in dark chocolate, which can improve short-term anxiety. This minimally sweetened version of chocolate also releases feel-good hormones, according to nutritional biologist Valentina Rossi.
2. Leafy vegetables: Spinach, rocket, and romaine lettuce are rich in micronutrients and fibers and are known to contain antioxidants that can reduce symptoms of depression, as suggested by Naidoo.
3. Cruciferous vegetables: Brussels sprouts, cauliflower, broccoli, and cabbage are essential for an anti-anxiety diet due to their high levels of micronutrients and helpful phytochemicals.
4. Avocado: Naidoo points out the rich content of B vitamins, vitamin E, fiber, and magnesium in avocados, all of which have positive effects on the nervous system.
5. Unsweetened tea: Polyphenols found in black tea have been shown to relieve anxiety symptoms, while green tea contains theanine, an amino acid known for its calming effects and mood-boosting properties.
6. Seeds and dried fruit: Naidoo recommends walnuts, chia seeds, flax seeds, almonds, pecans, and other dried fruits as good sources of omega-3 fatty acids and essential nutrients.
7. Legumes: Beans, lentils, and chickpeas are excellent sources of fiber, which is correlated with lower levels of anxiety and plays a crucial role in supporting the treatment of anxiety and depression.
Rossi emphasizes the importance of adding these foods to our daily diet, as they are rich in antioxidants, fiber, and are easily available at a low cost. The advice is to incorporate these plant-based foods into our everyday meals to support both our physical and emotional well-being.
Overall, Naidoo’s research and insights point to the potential benefits of using food as a tool to help manage and alleviate anxiety, in conjunction with other prescribed treatments.