(Image credit: umanaidoomd.com)Harvard-trained psychiatrist, nutrition expert, and professional chef Dr Uma Naidoo has been studying brain foods or food items that enhance mental fitness.
They also contribute to the inflammation around the brain that causes brain fog and poor concentration.
Story continues below Advertisement Remove AdShe also shared five breakfast options that can keep people healthy while improving their mental fitness.
Eggs scramble, omeletEggs are loaded with healthy fats, proteins, and vitamins that are essential for a healthy brain, Naidoo said.
Milk and turmeric"While not necessarily a meal in itself, my golden milk turmeric latte is a nourishing beverage and an incredible way to kick off your morning," the expert from Harvard said.
Dr Uma Naidoo is also the director of Nutritional, lifestyle and metabolic psychiatry at Massachusetts General Hospital. (Image credit: umanaidoomd.com)
Harvard-trained psychiatrist, nutrition expert, and professional chef Dr Uma Naidoo has been studying brain foods or food items that enhance mental fitness. According to her, most of the popular breakfast options are loaded with sugars and simple carbohydrates that initially cause a spike in blood sugar followed by a crash. They also contribute to the inflammation around the brain that causes brain fog and poor concentration.
Speaking to CNBC Make It, Naidoo, who is also the director of Nutritional, lifestyle and metabolic psychiatry at Massachusetts General Hospital, said, "I always suggest a glass of water when you wake up to combat dehydration and anxiety."
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She also shared five breakfast options that can keep people healthy while improving their mental fitness. "They’re rich in key nutrients and functional compounds that promote better energy, clarity, and mental health," Naidoo said.
1.) Chia pudding
"One of my go-to breakfasts is homemade chia seed pudding," the nutrionist said. "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."
Naidoo added that it also contains omega-3 fatty acids that have strong anti-inflammatory effects on the brain, which help improve mood, and maintain healthy cognition and memory.
2.) Eggs scramble, omelet
Eggs are loaded with healthy fats, proteins, and vitamins that are essential for a healthy brain, Naidoo said. The yolks are rich in vitamin D and serotonin, which help reach the optimal balance of neurotransmitters to regulate mood.
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"I always encourage people to pick eggs from pasture-raised, cage-free chickens when possible for the highest quality and purest nutrients," she added.
3.) Tofu scramble
"Tofu is an excellent, versatile protein that’s rich in tryptophan and soy isoflavones, which have a demonstrated association with reduced symptoms of depression," the doctor told CNBC Make It. "As an alternative to eggs, I love a savory tofu scramble spiced with turmeric, black pepper, and a pinch of sea salt."
4.) Green smoothie
"Blend up your favorite leafy greens like spinach along with a few berries, your favorite clean protein powder (or silken tofu for a creamy twist), and a bit of fat from hemp seeds or almond butter for a nutrient-dense smoothie you can take with you as you run out the door," Naidoo told the publication.
She added that we need folate for the production of neurotransmitters in the brain. Optimal levels of folate are associated with improved mood while a deficiency is implicated in several psychiatric conditions, including depression.
5.) Milk and turmeric
"While not necessarily a meal in itself, my golden milk turmeric latte is a nourishing beverage and an incredible way to kick off your morning," the expert from Harvard said. "Combine a cup of your favorite unsweetened plant milk with turmeric and a pinch of black pepper."
The drink is a potent anti-inflammatory that helps reduce anxiety, boost energy, and help keep a clear brain for better focus throughout the day.
