Dr. Uma Naidoo, a psychiatrist trained at Harvard, as well as a nutrition expert and professional chef, has dedicated over 20 years to studying brain foods, which are food items known to enhance mental fitness. She notes that many popular breakfast choices are high in sugars and simple carbohydrates, leading to an initial spike and subsequent crash in blood sugar levels. Moreover, these options contribute to inflammation around the brain, resulting in brain fog and poor concentration.

Begin Your Day with These Foods

Naidoo, who serves as the director of Nutritional, Lifestyle, and Metabolic Psychiatry at Massachusetts General Hospital, recommends starting the day with a glass of water to combat dehydration and anxiety. She also suggests five breakfast options that not only promote overall health but also enhance mental fitness. Naidoo emphasizes that these choices are abundant in essential nutrients and functional compounds that support improved energy levels, mental clarity, and overall mental health.

Top 5 Breakfast Choices

Chia pudding

Naidoo advocates for homemade chia seed pudding as a preferred breakfast option. She highlights its high fiber content, which nurtures healthy gut bacteria, leading to reduced inflammation in the microbiome and enhanced gut-brain connection. Additionally, chia seeds contain omega-3 fatty acids, known for their anti-inflammatory properties, which can positively impact mood, cognition, and memory (1).

Scrambled Eggs or Omelet

Eggs are praised by Naidoo for their abundance of healthy fats, proteins, and vitamins essential for brain health. She notes that egg yolks are particularly rich in vitamin D and serotonin, crucial for maintaining optimal neurotransmitter balance and regulating mood (2). Naidoo recommends selecting eggs from pasture-raised, cage-free chickens whenever possible to ensure the highest quality and nutrient purity.

Tofu Scramble

Tofu is highlighted as a versatile protein source rich in tryptophan and soy isoflavones (3), both associated with reduced depression symptoms. Naidoo suggests a savory tofu scramble seasoned with turmeric, black pepper, and sea salt as an egg alternative.

Green Smoothie

A nutrient-dense green smoothie comprising leafy greens like spinach, berries, clean protein powder (or silken tofu), and a source of healthy fats such as hemp seeds or almond butter is recommended by Naidoo. She underscores the importance of folate in neurotransmitter production and mood regulation, advocating for optimal folate levels for improved mental well-being (4).

Milk and Turmeric

Though not a standalone meal, Naidoo’s golden milk turmeric latte is hailed as a nourishing beverage to start the day. Combining unsweetened plant milk with turmeric and a pinch of black pepper yields a potent anti-inflammatory drink (5) known to alleviate anxiety, enhance energy levels, and promote mental clarity throughout the day.

1. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders
   
   Khalid W, Arshad MS, Aziz A, Rahim MA, Qaisrani TB, Afzal F, Ali A, Ranjha MMAN, Khalid MZ, Anjum FM. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. 2022 Dec 15;11(1):3-16. doi: 10.1002/fsn3.3035. PMID: 36655089; PMCID: PMC9834868.




2. Egg consumption reduces the risk of depressive symptoms in the elderly: findings from a 6-year cohort study
   
   Li F, Li X, Gu X, Zhang T, Xu L, Lin J, Chen K. Egg consumption reduces the risk of depressive symptoms in the elderly: findings from a 6-year cohort study. BMC Psychiatry. 2023 Jan 17;23(1):44. doi: 10.1186/s12888-023-04540-2. PMID: 36650485; PMCID: PMC9843850.




3. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature
   
   Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12):754. doi: 10.3390/nu8120754. PMID: 27886135; PMCID: PMC5188409.




4. The methylation, neurotransmitter, and antioxidant connections between folate and depression
   
   Miller AL. The methylation, neurotransmitter, and antioxidant connections between folate and depression. Altern Med Rev. 2008 Sep;13(3):216-26. PMID: 18950248.




5. Extractability of Curcuminoids Is Enhanced with Milk and Aqueous-Alcohol Mixtures
   
   Kotha RR, Tareq FS, Luthria DL. Extractability of Curcuminoids Is Enhanced with Milk and Aqueous-Alcohol Mixtures. Molecules. 2022 Jul 30;27(15):4883. doi: 10.3390/molecules27154883. PMID: 35956834; PMCID: PMC9369953.

Source-Medindia