Women's Health (UK)

What are the best foods to eat for brain health?

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Eating for brain health goes beyond adding a few extra nutrients to your routine here and there. Rather, it involves consuming whole foods with a high nutrient density. So says Dr Drew Ramsey, psychiatri­st and assistant clinical professor of psychiatry at Columbia University, founder of the Brain Food Clinic in NYC and the author of four books on nutritiona­l psychiatry, most recently Eat To Beat Depression

And Anxiety (£22, Harperwave).

There are a number of categories that can aid this quest for a stronger mind, as well as relief from depression and anxiety symptoms. The items in these groups contain what you need to reduce inflammati­on and put your brain into ‘grow mode’. First, leafy greens, such as kale and seaweed, offer the most bang for your buck when it comes to nutrient density (nutrient-to-calorie ratio). Then there’s rainbow veg, such as peppers and avocados. ‘Flavonoids are responsibl­e for the bright colours of these foods,’ says Dr Ramsey. ‘They all have powerful antioxidan­t and Dna-enhancing properties and can keep inflammato­ry molecules at bay – and, in the process, make sure your brain stays fighting fit.’

Next up: seafood, for its mindsharpe­ning long-chain omega-3s – salmon, sardines, oysters, mussels and cod are also chock-full of B12, selenium and iron. Nuts, beans and seeds are top sources of plant-based protein and also rich in fibre, zinc and iron, notes Dr Ramsey. ‘Plus, a pick-me-up handful of nuts gives you a boost of brain-derived neurotroph­ic factor (BDNF), the brain “fertiliser”,’ he says. Carnivores should try grassfed beef for a remarkable source of iron, protein and vitamin B12, while you can find choline – a cousin to B vitamins that’s linked to lower rates of anxiety symptoms – in eggs. Truly good mood food.

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