Harvard-trained psychiatrist and nutrition specialist Uma Naidoo has spent over 20 years studying ‘brain foods’ and how our diets can influence our mental health. In a piece for CNBC Make It, Naidoo shared the No. 1 nutrient required for a healthy brain.
Several studies have shown how certain nutrients can prevent loss of cognitive function that comes with age. Experts have zeroed in on three types of “neuroprotective nutrients” that play a pivotal role in brain health. They are: antioxidants, B vitamins, and polyunsaturated fatty acids (PUFAs), explained Naidoo.
There are two main types of PUFAs: omega-3 and omega-6 fatty acids. According to Dr Uma Naidoo, omega-3 fatty acids are the No. 1 nutrient for a healthy brain.
While supplements can provide these nutrients, experts like Dr Naidoo suggest getting them from real foods for better absorption and benefits. According to the Harvard-trained psychiatrist, omega-3s are found in “wild-caught fatty fish like anchovies, sardines, and salmon.”
According to the World Health Organisation, adults should aim for a minimum of 250-500 milligrams of combined EPA and DHA (two types of omega-3 fatty acids) per day. “Wild Sockeye salmon in particular contains levels of EPA and DHA that are beneficial to our brain’s health,” says Naidoo.
No fish? No problem
Dr Uma Naidoo acknowledges that many people don’t eat seafood for various reasons. She herself was raised a vegetarian. However, they can still get their daily required dose of omega-3 fatty acids from plant-based sources.
Here are some vegetarian sources of omega-3 fatty acids:
- Chia seeds
- Sesame seeds
- Walnuts
- Flax seeds
About one ounce of chia seeds (roughly 28 grams) will provide more than your daily recommended intake of omega-3 fatty acids, says Naidoo.
In fact, chia seed pudding is one of her top five breakfast options to improve mental health. “It contains tons of fiber, which nourishes healthy bacteria in the gut and results in a less inflamed microbiome, optimized gut-brain communication, and the production of mood-supporting neurotransmitters,” the nutritionist said.
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