Coffee is one of the most widely consumed beverages in the world, with over 2 billion cups enjoyed every day. If you drink coffee on a daily basis, it’s crucial to choose the right roast and brand to ensure you get the best health benefits.
Coffee is packed with antioxidants and brain-boosting caffeine, supporting cardio-metabolic health when consumed in moderation. However, the type of roast and brewing method can significantly influence the health advantages you gain from your daily cup. With that in mind, we’ll explore the health benefits of coffee and help you choose the best roast for gut health, sustainability, and purity.
Health Benefits of Coffee
Research shows that coffee offers several health benefits due to its high levels of antioxidants and bioactive compounds. Key benefits include:
Rich in Antioxidants: Coffee is full of polyphenols, like chlorogenic acid, which reduce inflammation and combat oxidative stress. As a result, this may lower the risk of chronic diseases.
Boosts Brain Function: Caffeine improves alertness, focus, and memory. Regular coffee drinking has been linked to a reduced risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
Supports Heart Health: A 2024 study in the Journal of Clinical Endocrinology & Metabolism found that drinking three cups of coffee per day lowers the risk of cardiometabolic diseases, including heart disease and type 2 diabetes.
Reduces Cancer Risk: Coffee has been associated with a lower risk of liver and colorectal cancers, thanks to its antioxidants.
The roasting process affects not only the flavor but also the health benefits of coffee. Let’s break it down:
Light Roast Coffee
Flavor: Fruity, acidic, and bright.
Health Benefits: Light roasts retain the highest levels of antioxidants, including chlorogenic acids, which may offer neuroprotective and anti-inflammatory effects.
Caffeine Content: Slightly higher than dark roast, as the beans are roasted for less time.
Medium Roast Coffee
Flavor: Balanced with moderate acidity and a smooth mouthfeel.
Health Benefits: Medium roasts offer a balance between flavor and antioxidant content. It’s a good choice if you want some health benefits without the high acidity of light roast.
Caffeine Content: Moderate.
Dark Roast Coffee
Flavor: Bold, smoky, and rich.
Health Benefits: While dark roasts contain fewer antioxidants, they have more N-methylpyridinium (NMP). This compound reduces stomach acid, making dark roast a good choice for sensitive stomachs.
Caffeine Content: Lower than light and medium roasts, as more caffeine burns off during roasting.
Best Coffee Roast for Gut Health
If you’re concerned about gut health, dark roast coffee may be a better option. Studies show that dark roasts contain higher levels of NMP, a compound that reduces stomach acid production, making it easier on the digestive system, especially for those prone to acid reflux or other digestive issues.
Additionally, research suggest that caffeine can worsen symptoms of Irritable Bowel Syndrome (IBS) in some individuals, so opting for a dark roast with lower caffeine may help minimize discomfort.
Tip: Drink coffee with food to minimize stomach discomfort. If you’re experiencing ongoing digestive issues, consider consulting with our gut health dietitian for personalized advice and solutions. Book a consultation and start resolving your digestive issues.
Tips for Keeping Your Coffee Healthy
While coffee can offer many health benefits, it’s important to remember that what you add to your cup can diminish those advantages. Follow these tips to keep your coffee healthy:
Limit Sugar and Cream: Adding sugar, cream, or flavored syrups can turn a healthy beverage into a high-calorie drink. Opt for plant-based milk (like almond or oat) or unsweetened milk.
Avoid Artificial Sweeteners: These can disrupt gut bacteria, even though they reduce calories. Natural alternatives like stevia or honey are better options.
Choose High-Quality Beans: Low-quality beans may contain harmful substances, like mycotoxins, which are produced by mold.
Select Toxin-Free Coffee: Ensuring Quality and Purity
Mycotoxins, particularly Ochratoxin A (OTA), are toxic byproducts of mold that can contaminate coffee beans if stored improperly. These toxins can harm liver and kidney health. A 2018 study emphasized the importance of sourcing high-quality coffee to avoid these contaminants.
Here’s a few simple tips on how to reduce your exposure to mycotoxins:
Choose Organic Coffee: Organic coffee is grown without synthetic chemicals and is usually processed under better conditions, lowering the risk of mold growth.
Buy Single-Origin Coffee: Single-origin beans are often processed more carefully and are easier to trace, making contamination less likely.
Purchase from Reputable Brands: Some brands test specifically for mycotoxins. Look for specialty brands that prioritize both safety and quality. While specialty brands that conduct third-party purity testing may come at a higher price, prioritizing your health makes this investment worthwhile.
What to Look for When Buying Coffee
Beyond health benefits, it’s important to consider the ethical and environmental impact of your coffee. With that said, here are a few factors to keep in mind:
Organic Coffee
Why It Matters: Organic coffee is grown without synthetic pesticides or fertilizers, reducing harmful chemicals in your cup and benefiting the environment.
Fair Trade Certified
Why It Matters: Fair Trade certification ensures farmers are paid fairly, supporting ethical labor practices and sustainable farming communities.
Sustainable Coffee
Why It Matters: Coffee farming has a significant environmental impact. Brands that focus on shade-grown or sustainable farming practices help protect biodiversity and reduce environmental degradation.
Single-Origin Coffee
Why It Matters: Single-origin coffee offers transparency about where the beans come from, providing more control over quality and ethical standards.
Keep In Mind
When consumed in moderation, coffee can provide a range of health benefits, from improving heart and brain health to aiding digestion. To maximize these benefits, choose the right roast for your health needs and be mindful of what you add. For example, dark roast coffee, with its gut-friendly compounds, may be ideal for those with sensitive stomachs, while light roast retains the highest antioxidant levels.
In addition, consider opting for organic, fair trade, and sustainably sourced coffee to support both your health and the environment. By following these tips, you can enjoy a cleaner, healthier cup of coffee every day.
Functional foods are a growing trend in health and wellness, offering benefits beyond basic nutrition. But what exactly are they, and why should you include them in your diet? In this blog post, we’ll explore what functional foods are, the different types, and how they can improve your health.
What Are Functional Foods?
Functional foods provide more than just essential nutrients like vitamins and minerals. They contain bioactive compounds that boost health, reduce the risk of chronic diseases, and promote overall well-being.
These foods can be either natural or fortified. Natural functional foods include fruits, vegetables, nuts, seeds, and fish, which are packed with antioxidants, omega-3 fatty acids, fiber, and probiotics. Fortified functional foods have added nutrients, like calcium-enriched orange juice or probiotic-enhanced yogurt.
Types of Functional Foods
Functional foods can be grouped based on their nutritional benefits:
Probiotic-Rich Foods
Yogurt, kefir, and fermented vegetables are rich in probiotics. These live bacteria support gut health, balance the microbiome, and aid digestion. (Nutrients)
Prebiotic-Rich Foods
Prebiotic foods play a critical role in gut health, making them an essential category of functional foods. Prebiotics are types of non-digestible fiber that feed the beneficial bacteria in your gut, helping them grow and thrive. Unlike probiotics, which introduce live bacteria into your system, prebiotics serve as food for the existing good bacteria in your gut. This makes them just as important for maintaining a balanced, healthy microbiome. (Foods)
Omega-3 Fatty Acid-Rich Foods
Fatty fish like salmon and plant-based foods like chia seeds, are loaded with omega-3 fatty acids. These fats are essential for heart health, brain function, and reducing inflammation.
Fiber-Rich Foods
Whole grains, legumes, and vegetables contain high levels of fiber. Fiber promotes digestion, stabilizes blood sugar, and helps maintain a healthy weight.
Antioxidant-Rich Foods
Berries, nuts, dark chocolate, and green tea are excellent sources of antioxidants. These compounds neutralize free radicals, protecting cells from damage and aging.
Health Benefits of Functional Foods
Functional foods are more than a marketing trend. They offer real health benefits, such as:
Improved Digestion
Probiotics and fiber improve digestion and support a healthy gut microbiome. They can also help prevent issues like irritable bowel syndrome (IBS) and constipation.
Heart Health
Omega-3 fatty acids, found in foods like fish, flaxseeds, and walnuts, lower blood pressure and triglycerides. They also reduce the risk of heart disease.
Enhanced Immune Function
Garlic, ginger, and mushrooms are functional foods that contain immune-boosting compounds. They help your body fight infections more effectively.
Weight Management
Fiber-rich foods like whole grains, vegetables, and fruits promote fullness. This makes it easier to control hunger and manage your weight.
Reduced Risk of Chronic Diseases
Antioxidants in foods like berries and nuts lower the risk of diseases like cancer, diabetes, and Alzheimer’s. They do this by reducing oxidative stress and inflammation in the body.
How to Add Functional Foods to Your Diet
Incorporating functional foods into your diet is easier than you think. Here are some simple tips:
Start with Breakfast: Replace sugary cereals with whole grains. Add chia or flax seeds to smoothies, and top your yogurt with antioxidant-rich berries.
Add Fermented Foods: Include sauerkraut, kimchi, and kefir in your meals to boost probiotic intake and improve gut health.
Snack Smart: Choose nutrient-dense snacks like nuts, seeds, or dark chocolate instead of processed options.
Eat the Rainbow: Fill your plate with colorful fruits and vegetables to ensure you’re getting a wide range of nutrients.
Include Fatty Fishor Vegan Sources of Omega 3 Fatty Acids: Try to eat fatty fish like wild-caught salmon twice a week to benefit from omega-3 fatty acids or add hemp seeds, walnuts, or flaxseeds to salads or smoothies.
The Future of Functional Foods
Research continues to uncover the link between diet and health, making functional foods a key part of preventive medicine. The demand for foods that offer more than basic nutrition is driving innovation in fortified products that enhance health.
Keep In Mind
Functional foods do more than provide nourishment—they support overall health and well-being. By adding fiber, omega-3s, and immune-boosting foods to your diet, you can take control of your long-term health and wellness.
Lentils are small, lens-shaped legumes that have been a staple in diets around the world for thousands of years. From soups and stews to salads and curries, lentils are incredibly versatile and packed with nutrients. But their health and environmental benefits extend far beyond the kitchen—they’re also a powerful ally in promoting both human health and environmental sustainability. In this blog post, we’ll explore why lentils are a superfood worth incorporating into your diet and how they contribute to a healthier planet.
Nutritional Benefits of Lentils
Lentils are a nutritional powerhouse. They are rich in protein, fiber, vitamins, and minerals, making them an excellent choice for a balanced diet.
High in Protein: Lentils are an excellent source of plant-based protein, making them a great meat alternative for vegetarians and vegans. One cup of cooked lentils provides about 18 grams of protein, which is essential for muscle repair, immune function, and overall body maintenance (Kavle et al., 2023).
Rich in Fiber: Lentils are loaded with dietary fiber, which aids in digestion and helps maintain a healthy gut. Fiber also helps regulate blood sugar levels, making lentils a good option for people with diabetes. A single cup of lentils contains around 16 grams of fiber, fulfilling over half of your daily recommended intake (Mayo Clinic).
Packed with Essential Nutrients: Lentils are a good source of essential vitamins and minerals such as iron, folate, magnesium, and potassium. Folate, for instance, is crucial for DNA synthesis and repair, and is especially important for pregnant women (USDA Food Data Central).
Low in Fat and Calories: Lentils are low in fat and calories, yet very filling, making them an ideal food for weight management. Their high protein and fiber content helps keep you feeling full longer, reducing the likelihood of overeating (Kavle et al., 2023).
How Lentils Promote Health and Wellness
Incorporating lentils into your diet can offer numerous health benefits. Here’s how they can improve your well-being:
Heart Health
The high fiber, folate, and magnesium content in lentils contribute to heart health. Fiber helps lower cholesterol levels, while magnesium improves blood flow, oxygen, and nutrients throughout the body. Regular consumption of lentils has been associated with a reduced risk of cardiovascular diseases (Harvard T.H. Chan School of Public Health).
Blood Sugar Control
Lentils have a low glycemic index (GI), which means they cause a slower rise in blood sugar levels. This makes them a great food choice for people managing diabetes. The fiber in lentils also slows down the absorption of sugar, further stabilizing blood sugar levels (American Diabetes Association).
Digestive Health
The high fiber content in lentils promotes regularity and prevents constipation. Additionally, the prebiotic fiber in lentils nourishes the beneficial bacteria in your gut, contributing to a healthy microbiome (Kavle et al., 2023).
Weight Management
Due to their protein and fiber content, lentils can help with weight loss by promoting satiety and reducing overall calorie intake. They are also nutrient-dense, providing essential nutrients without excessive calories (Mayo Clinic).
Environmental Benefits of Eating More Lentils
Lentils are not only good for your health but also for the planet. They are one of the most sustainable protein sources available.
Low Water Footprint: Lentils require significantly less water to grow compared to other protein sources like meat. On average, it takes about 1,250 liters of water to produce 1 kilogram of lentils, while the same amount of beef requires over 15,000 liters. By choosing lentils over meat, you can greatly reduce your water footprint (Water Footprint Network).
Nitrogen Fixation: Lentils, like other legumes, have the unique ability to fix nitrogen from the atmosphere into the soil. This natural process enriches the soil with essential nutrients, reducing the need for chemical fertilizers and improving soil health (FAO).
Low Greenhouse Gas Emissions: Lentil production generates far fewer greenhouse gas emissions compared to meat production. Lentils emit around 0.9 kg of CO2-equivalent per kilogram, while beef emits about 27 kg. By opting for lentils, you can lower your carbon footprint and contribute to climate change mitigation (Earth.org).
Supports Biodiversity: Lentil farming often supports crop rotation, which can improve soil health and reduce the need for pesticides. This practice promotes biodiversity and helps maintain a healthier ecosystem (FAO).
Delicious Recipes to Help You Eat More Lentils
Integrating lentils into your meals is easy, thanks to their versatility. Here are some simple ideas and recipes:
Lentil Soup: A classic and comforting dish, lentil soup can be spiced up with vegetables, herbs, and spices for a nutritious meal.
Salads:Crunchy Kale with Lentils and a creamy tahini sauce, roasted curry vegetables, and a tangy green curry dressing. Toss cooked lentils into any salad for a protein boost.
Curries: Lentils are a staple in many Indian dishes, particularly in curries and dals. Pair them with rice for a complete meal.
Lentil Stews: This One-Pot Vegan Lentil Stew is loaded with vegetables, spices, and fresh herbs, it is the ultimate one-pot-wonder.
To Sum It Up
Lentils are a true superfood, offering numerous health benefits while being kind to the planet. By incorporating lentils into your diet, you’re not only making a choice that benefits your well-being but also contributing to a more sustainable food system. Whether you’re looking to improve your diet, manage your weight, or reduce your environmental impact, lentils are a simple yet powerful way to achieve your goals.
Menopause is a significant milestone in a woman’s life, often bringing about a host of physical and emotional changes. Managing these changes effectively through diet is crucial. However, since no two women experience menopause in the same way, personalized nutrition is vital during this transition. In this post, we’ll explore the key elements of a menopause diet and discuss why tailoring your nutrition to your specific needs can make a significant difference.
Understanding Menopause and Its Impact on the Body
Menopause typically occurs between the ages of 45 and 55, marking the end of a woman’s menstrual cycles. During this transition, estrogen and progesterone levels drop significantly, leading to various symptoms, such as:
Hot flashes and night sweats
Mood swings and irritability
Weight gain, particularly around the abdomen
Decreased bone density
Increased risk of heart disease
These symptoms result from a combination of factors, including genetics, lifestyle, and pre-existing health conditions. Therefore, a one-size-fits-all diet may not be effective.
Key Nutritional Needs During Menopause
While each woman’s menopause experience is unique, some common nutritional needs should be addressed:
Calcium and Vitamin D: Lower estrogen levels increase the risk of osteoporosis, making calcium and vitamin D essential for bone health.
Phytoestrogens: Foods like soy, flaxseeds, and legumes contain phytoestrogens. These compounds mimic estrogen’s effects and may help relieve some menopausal symptoms.
Healthy Fats: Omega-3 fatty acids, found in fish, walnuts, and flaxseeds, support heart health, which becomes more critical during menopause. These fats also help reduce inflammation and improve mood.
Fiber: A fiber-rich diet aids in weight management, supports digestive health, and lowers heart disease risk.
Antioxidants: Foods rich in antioxidants, such as fruits and vegetables, combat oxidative stress, which increases during menopause and contributes to aging and chronic diseases.
Why Personalized Nutrition Matters
Personalized nutrition during menopause is crucial for several reasons:
Tailored Symptom Management: Not all women experience the same symptoms with the same intensity. While some may struggle with severe hot flashes, others may be more concerned with weight gain or mood swings. A personalized diet targets specific issues, making menopause management more effective.
Consideration of Pre-Existing Conditions: Women entering menopause often have pre-existing health conditions, such as diabetes, hypertension, or thyroid issues. A diet tailored to their individual health profile can help manage these conditions alongside menopausal symptoms.
Cultural and Lifestyle Factors: Dietary habits are influenced by culture, lifestyle, and personal preferences. Personalized nutrition considers these factors, ensuring dietary recommendations are practical and sustainable.
Genetic Factors: Emerging research suggests that genetics can influence how a woman experiences menopause. Personalized nutrition that considers genetic factors can help optimize diet plans for better health outcomes.
How to Develop a Personalized Menopause Diet
Creating a personalized menopause diet involves working with a healthcare provider or nutritionist to assess your individual needs. Here are some steps you can take:
Consult with a healthcare provider: Discuss your symptoms, health history, and any concerns about menopause. They can provide valuable guidance on what nutrients to focus on.
Work with a Registered Dietitian Nutritionist: A nutritionist can help you develop a meal plan that caters to your specific needs and preferences, ensuring you’re getting the right balance of nutrients.
Monitor your symptoms: Track how your body responds to dietary changes. This will help you and your healthcare provider make adjustments as needed.
Stay informed: Menopause brings significant changes, so staying informed about the latest research on diet and menopause can help you make better decisions about your health.
Conclusion
Menopause is a natural part of aging, but the symptoms can be challenging to manage. A well-balanced diet is a powerful tool in navigating this stage of life, and its effectiveness is greatly enhanced when personalized to your unique needs. By focusing on tailored nutrition, you can address specific symptoms, support overall health, and improve your quality of life during menopause.
As a dietitian in the perimenopausal stage, I understand the unique challenges you’re facing. If you’re ready to take control of your health through personalized nutrition, I can help you create a plan that fits your lifestyle and symptoms. Contact me today to start your journey toward a healthier, more empowered menopause experience.
When a disease or disorder takes over the brain and robs it of its language and memory, the disease takes away you. After all, your brain is what makes you you. While there are some risk factors that are not modifiable, research has shown there are lifestyles practices that you can do to keep your brain healthy and your mind sharp that can help you live a longer, healthier life.
The Brain
You may have heard someone refer to your brain as the “control center” of your body. This would make sense, since it controls every process that regulates your body. Your brain, a corrugated three-pound mass, is a complex symphony of electrochemical reactions that is active every second of every day. Many of these reactions are unconscious. For example, the brain makes the lungs expand when needed and the heart pump blood continuously. It also stores memories, processes sights, sounds, taste and smells and controls emotions and hunger. For those reasons, it’s important to keep your brain as healthy as possible for as long as possible to stave off chronic—often incurable—diseases like Alzheimer’s and dementia. Fortunately, science shows us how to do this.
6 Pillars of Brain Health
Your lifestyle choices have a profound effect on your brain health. For example, what you eat and drink, how much you exercise, how much you socialize, how you manage stress, and how well you sleep are all vital to your brain health.
Your brain health is influenced by these six core pillars:
Physical Exercise
Stress Management
Restorative Sleep & Relaxation
Social Interaction
Physical Health
Food & Nutrition
In this article, we’ll go through each one of these pillars of brain health and discuss specific and actionable strategies that can you can do to optimize and protect your brain health.
Prioritize Exercise For Brain Health, Body & Mind
Exercise is one of the most important daily habits to prevent cognitive decline. While there is no one-size-fits-all prescription for the optimal dose of exercise to optimize your brain health, there are evidenced-based exercises associated with health benefits for the brain. Keep in mind, the best exercise program for one person may be vastly different from that of another person.
Aerobic exercise, also known as “cardio” or “endurance” exercise, helps to get your heart rate up and your muscles warm. Examples of aerobic exercises include biking, swimming, running, and climbing stairs. This type of exercise benefits your brain because it helps to preserve existing brain cells and also promotes the growth of new ones.
Another type of exercise is strength or “resistance” training such as pushing or pulling weights or lifting other heavy objects (like groceries). This type of exercise is to help build and maintain muscles and bones. Strength training also helps your brain by enhancing your concentration and improving your decision-making skills.
Stress Management
If you’ve been alive long enough, you’ve experienced some form of stress. Whether you’ve experienced physical, emotional, or psychological stress, you know what that automatic “flight or fight” response feels like. When this occurs, you may feel your heartbeat pounding in the side of your neck, start sweating profusely, or feel as though you are about to hyperventilate. All of these reactions occur automatically and are initiated by your brain when it detects a threat.
Once the threat is gone, the stress response relaxes and your body and brain can regain their normal stress balance. However, sometimes that stress lingers on for days, weeks, or months and becomes long-term or “chronic” stress. It’s this chronic stress that can negatively impact your brain. Chronic stress can shrink the part of your brain, the prefrontal cortex, that’s responsible for memory and learning which can cause cognitive decline. In addition, chronic stress can increase the part of your brain, the amygdala, that can make you more susceptible to stress.
While you cannot eliminate stress completely, you can learn effective techniques to better manage stress and preserve your brain health.
Quality Sleep For Brain Health
Sleep is essential for keeping your brain healthy and your mind sharp. Without it, you can’t create or maintain new pathways in your brain that allow you to learn and create new memories. In addition, sleep deprivation makes it hard for you to concentrate and respond quickly. Research has shown that a chronic lack of sleep or even poor sleep quality increases your risk of disorders including high blood pressure, diabetes, depression, cardiovascular disease and obesity.
So what can you do to support quality sleep?
One of the most important things you can do to get enough sleep is to create a regular sleep schedule. By going to bed and waking up at about the same time every day—including weekends and even when you’re traveling—you “train” your body and brain to get on a healthy sleep schedule.
Another strategy to help you get more sleep is to create a relaxing bedtime routine. That routine can start one to three hours before you need to sleep and can include things like dimming lights, putting your screens away, listening to relaxing music, reading a book, or taking a warm relaxing bath.
Stay Connected Socially To Optimize Brain Health
Strong social connections are vital to your brain health. Socializing can stimulate the brain in many ways including stimulating your attention, memory and strengthening neural networks. As you age, it can become more difficult to stay connected, however, it is essential to do so. One study suggest that loneliness can increase your risk of dementia by as much as 40%.
While it can be beneficial to have large social circles, it’s important to remember to choose quality over quantity. Not all relationships are created equal. Stressful relationships or particular social circles can negatively impact your health. Invest your time and energy into relationships that energize you as opposed to the relationships that drain you.
Control Medical Conditions To Protect Brain Health
Depending on your personal health situation, you may be advised to take medications or supplements to manage a health condition. These can be important to reducing your risks for serious conditions and slowing down the progression of diseases. Some medical conditions are linked to the deterioration of brain function these include high blood pressure, diabetes, and excess weight. These conditions can increase your risks of cognitive decline and developing dementia. Therefore, it’s important to prevent or manage these health conditions to ensure the best possible health outcomes.
As always, consult with your doctor and/or dietitian before taking supplements to support brain health in order to decrease your risk of drug interactions and to ensure you are getting a high-quality supplement.
Nutrient Dense Foods For Brain Health
There are several foods and nutrients that promote a healthy brain by slowing cognitive decline and reducing your risk of Alzheimer’s disease and other chronic diseases. You may have heard of the MIND diet that’s designed to help prevent dementia and to slow the decline of brain function as you age. The MIND diet emphasizes foods that are rich in antioxidants, phytochemicals, and other nutrients that are vital for optimal brain health.
Keep reading to learn a few of the key foods and nutrients that may help boost your brain health.
Omega 3 Fatty Acids
One of the best sources of omega-3’s are chia seeds with one ounce providing 5,000mg of ALA omega 3 fatty acids. Hemp seeds contain 3,000mg of ALA omega 3 fatty acids in just 3 tablespoons. Walnuts are another source of healthy fats and ALA omega 3’s. Studies have shown that eating walnuts can have significant improvements in memory and cognitive performance. Am I the only one who thinks it’s pretty interesting how walnuts resemble the brain? Lastly, flaxseeds are a nutritional powerhouse that are also an excellent source of ALA omega 3’s. Chia seeds, flax seeds, hemp seeds, and walnuts can easily be incorporated into your diet.
Plant-Based Nutrition For Brain Health
Healthy Breakfast Oatmeal Bowl Plants contain more than vitamins and minerals, they’re also a great source of fiber, antioxidants, and phytochemicals. Eating a plant-rich diet helps more than your brain, it’s also associated with better heart health and weight management.
Some of the top plants for brain health are brightly-colored fruits and vegetables like berries, leafy greens, and broccoli. You should aim to fill half your plate with a diversity of colorful vegetables to maximize your antioxidant and nutrient intake.
Cocoa & Dark Chocolate For Brain Health
These powerful plant compounds can help improve blood flow to the brain and reduce inflammation. Two of my favorite brain foods, cocoa powder and dark chocolate, contain high amounts of flavonols in the form of epicatechin a substance that can cross the blood-brain barrier.
Flavonols are a class of flavonoids that have biological activity such as antimicrobial, hepatoprotective, anti-inflammatory and vasodilation effects, and have been considered as potential anti-cancer agents.
In order for the brain to function optimally, cerebral blood flow needs to be maintained to support oxygen and glucose supply to the neurons. The main polyphenols that can enhance cerebral blood flow come from berries, cocoa, soya, tomatoes, grape seeds, wine, and tea.
According to research, ingestion of a single dose or a one-week treatment with cocoa rich in flavonol increases cerebral blood flow in grey matter and reverses endothelial dysfunction which suggest its potential in the treatment of cerebrovascular problems.
Coffee & Tea For Brain Health
You may be wondering which type of tea is best to drink for brain health. When it comes to teas, black and green teas contain the most antioxidants. Green tea is one of the healthiest because it’s packed with antioxidants, polyphenols, and a catechin called EGCG. which may boost your brain function.
The EGCG also helps to protect brain cells from oxidative stress in order to reduce your risk of diseases like Alzheimer’s, Parkinson’s, and dementia.
Likewise, consuming up to two to four cups a day of coffee is beneficial to your brain. Research shows drinking black coffee is linked with the prevention of cognitive decline and can reduce your risk for having a stroke and developing Parkinson’s and Alzheimer’s disease.
Vitamin D For Brain Health
Vitamin D is a fat-soluble vitamin that plays an essential role in brain health. You have vitamin D receptors which are found throughout your brain tissue. The biologically active form of vitamin D has shown neuroprotective effects including the clearance of amyloid plaques which is an indicator of Alzheimer’s disease. If you are unable to get adequate vitamin D through your diet, supplementation may be needed.
Reservatrol For Brain Health
Reservatrol is a natural polyphenol that’s found in red wine and the skin of red grapes. As a natural food ingredient, multiple studies have demonstrated that resveratrol has a very high antioxidant potential.
Resveratrol may reduce cell damage and protect against the formation of plaques in the brain. However, if you plan on getting this powerful antioxidant from red wine, remember, too much alcohol is not good for the brain, so be sure to drink in moderation.
While there are many resveratrol supplements on the market, due to its poor solubility, bioavailability, and potential adverse effects, it’s best to get your dose of resveratrol from natural food.
Keep In Mind
There are many things you can do to optimize and protect your brain health. They include a number of healthy habits such as getting exercise, reducing stress, getting enough sleep, socializing with others (or with pets), and following recommendations for medications and supplements. When it comes to food and nutrition for brain health, try to get enough omega-3s, more plants, spices, dark chocolate, coffee, tea, vitamin D, and a bit of red wine.
Remember, taking proactive steps to support your brain health can lead to significant improvements in your overall well-being and quality of life. By incorporating these evidence-based strategies into your daily routine, you’re investing in a healthier, more vibrant future. If you’re ready to take the next step towards optimizing your health and protecting your brain, schedule an appointment with our team today. Let us help you unlock your full potential so you can live your best life.
When you’re feeling down, what do you do to improve your mood? Do you binge watch your favorite movies? Maybe you meditate or go for a run? Any of these can make you feel better or improve your mood temporarily.
But, what if you were able to eat a certain way every day that could reduce your risk for getting depression, or even improve a bad mood after it started? Would you want to know which foods are considered to be “mood boosting foods”? If so, keep reading.
Using Food to Protect your Mental Health
Many people experience depression at some point in their life. Depression can create a major obstacle to accomplish even the smallest of task and can contribute to chronic disease or make existing health problems worse.
When your mental health suffers, your entire body can feel the effects. Fortunately, evidence suggest dietary changes can improve your mood and quality of life and possibly prevent the need for medication intervention.
A study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five year period. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods.(1) In addition, when comparing a vegetarian diet verses an omnivorous diet, vegetarians reported better moods verses the meat eaters, according to a study published in Nutrition Journal. (3)
How can Food Affect your Mood?
We know that what we eat affects us physically, for example, food affects our energy levels, blood sugar, weight, etc. Your mental health may be just as affected by your diet as your physical health.
The relatively new field of “nutritional psychiatry” is finding that the foods and nutrients you eat can improve how you feel emotionally-both in the short and long term. This is because of the complex array of actions that nutrients and foods have on your overall health and wellness.
Food provides you with essential nutrients to make important mood-boosting compounds like serotonin, food feeds your gut microbes, and food can decrease or increase inflammation. Therefore, choosing nutrient dense foods are vital to optimize and protect all aspects of your health.
Food is often referred to as “fuel” for your body, but actually, what and how you eat has a profound effect on almost every aspect of your physical and mental health. To keep it simple, think of it like this, calories provide fuel to give us energy to move, think, digest, breathe, etc.
Essential vitamins and minerals from food are used to make neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches that is found in plant foods feed your friendly gut microbes that have their own nervous system which communicates with the brain to make neurotransmitters.
Neurotransmitters and Mental Health
Neurotransmitters have very important roles when it comes to moods. You may have heard of serotonin that has been linked with poor moods and depression when serotonin levels are low. The brain uses the amino acid tryptophan to produce serotonin, a neurotransmitter mostly responsible for feelings of well-being and happiness.
Several medications prescribed for depression try to improve levels of serotonin. Likewise, food can be used to raise serotonin levels, but without the negative side effects that many medicines cause such as nausea, diarrhea, or even weight gain.
Recent evidence shows that 90 percent of serotonin receptors in the body are located not in the brain, but in the digestive system. Therefore, it is vital to maintain a healthy gut. Tryptophan can be found in plant-based foods such as pumpkin seeds, leafy greens. watercress, sunflower seeds, mushrooms, broccoli, soybeans, and peas.
12 Antidepressant Nutrients
In 2018, in a study published in the World Journal of Psychiatry the authors created an antidepressant food score by conducting a systematic review to derive a list of Antidepressant Nutrients. They compiled a list of twelve nutrients that are considered to have “antidepressant” roles in the body. They include:
Folate
Iron
Omega-3 fatty acids (EPA and DHA)
Magnesium
Potassium
Selenium
Thiamine
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Zinc
Top Anti-Depressant Plant Foods
The top four plant foods with nutrients known to support mental health are leafy greens, cruciferous vegetables, lettuces and peppers.
Leafy Greens
Leafy greens are super nutritious and are especially high in folate, vitamin C, Vitamin B1, potassium, iron, magnesium, beta carotene, and various bioactive compounds. Examples of leafy greens to include in your diet include:
spinach
beet greens
watercress
mustard greens
turnip greens
2. Peppers
All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. All colors of peppers have nutritional benefits, however, red peppers may have the higher antioxidant and phytonutrient levels due to their ripeness. Vitamin C can help to fight off depression and anxiety. They are a good source of phytochemicals such as flavonoids and lycopene which may offer protection against heart disease and cancer. Examples of peppers to include in your diet are:
Bell Peppers
Jalapenos
Serrano Peppers
3. Lettuces
Eating leafy greens may slow mental decline. Lettuce may help in lowering cholesterol levels, moderating sleep, reducing inflammation, controlling anxiety, and may provide a consistent supply of antioxidants. As a rule of thumb, the darker the leaf the more nutrient dense. Four main categories of lettuce include:
Romaine
Iceberg
Loose Leaf
Iceberg
4. Cruciferous vegetables
Cruciferous vegetables are nutritional powerhouses. They have many health benefits and are rich in compounds known as glucosinolates, which may help to fight cancer. Certain enzymes in cruciferous vegetables may help protect cell DNA from damage. The chemical chromium this is found in cruciferous vegetables may increase your body’s levels of brain chemicals related to positive feelings, energy and alertness. Some examples of cruciferous vegetables to include are:
cauliflower
broccoli
Brussel sprouts
kale
cabbages
argula
radish
More Tips to Support Mental Health
Add a wide variety of colorful plants to your diet. More color, more nutrients.
Choose unsweetened fruits and vegetables over juices.
Add more fiber rich foods. More plants in your diet will naturally increase the fiber in your diet.
Add Whole grains and legumes which are high in fiber.
Include fermented and probiotics rich foods such as kefir, sauerkraut, pickles, miso, kimchi, etc.
Buy fermented and probiotic foods in the refrigerator section as these contain live active cultures.
Reduce sugar intake, by using less sugar and substitute with fruits like berries or cinnamon.
Avoid highly processed foods that are in high trans-fat, saturated fat, refined flours, and sugars which are linked to higher levels of inflammation.
To Sum It Up
The connections between what you eat and how you feel are strongly linked. Focusing on eating whole grains, vegetables, fruits, nuts, beans, legumes and seeds supports mood boosting benefits and may ward off depression. Ultimately, the benefits consuming a wide array of plant-based foods in your diet go far beyond improving your mood including reducing your risks for heart disease, diabetes and some types of cancers.
*If you are experiencing severe depression or other mental health issues, you may need additional therapies beyond food, if this applies to you, consult with your licensed healthcare provider.
