You can eat your way to a younger brain and healthier gut by stocking up on a few basic ingredients from your local grocery store, according to a doctor and nutrition expert.
Dr. Uma Naidoo is a Harvard-trained psychiatrist and professional chef featured in a new brain health class from MasterClass, which offers simple tips to help improve memory and focus while preventing the cognitive decline that follows with aging.
She told Business Insider that what you eat can significantly boost your brain health and mood while supporting your digestive system at the same time.
That’s because the brain and gut are intimately connected—so much so that the gut is a major producer of neurotransmitters like serotonin that we need to maintain mental health and cognitive function.
“People think of the brain as a concept above the neck that is unrelated to the rest of the body, but gut health is also very important,” Naidoo said.
The upshot of the gut-brain connection is that eating well is a double win for your health, and you don’t need superfoods or expensive supplements to do it. Naidoo’s favorite brain-boosting foods on her grocery list include yogurt, dark chocolate, and fresh herbs.
“The first and most important thing I want people to really learn from this class is that healthy food can be delicious,” she said. “All you have to do is add very simple ingredients, ingredients that are readily available, whether it’s leafy greens or herbs and spices.”
Yogurt and cottage cheese are rich in protein and gut-friendly probiotics
Two of the staples in Naidoo’s fridge are plain yogurt and cottage cheese, known as probiotic foods. They are packed with beneficial bacteria from the fermentation process, which can help support the friendly microorganisms that live in the human digestive system. Both yogurt and cottage cheese are good sources of protein to help you feel full, too.
The key to making yogurt or cottage cheese a healthy breakfast or snack is to be aware of what you mix. Many prepackaged or additive products like granola can be high in sugar, much of which is linked to potential health problems, including increased risk of anxiety and depression.
Naidoo said she makes her own brain-food granola (the recipe is included in her book) with hearty oats, seeds as a source of healthy fats and a little honey for natural sweetness.
Nuts and berries are full of fiber for a healthy snack
Popular foods like chips and pastries are processed foods that research has linked to worse mood and brain function.
Instead, Naidoo’s common foods include nuts and berries, which provide plenty of fiber to keep your digestive system healthy.
Berries are often recommended for brain health as part of eating plans like the MIND diet because they are packed with disease-fighting compounds called antioxidants.
“We want to eat antioxidants because they protect against oxidative stress in the body and brain,” said Naidoo.
Leafy greens can keep your brain younger
Another easy way to eat healthier is to add a few servings of green leafy vegetables to your regular meals, Naidoo said.
Produce like spinach and kale contain high amounts of nutrients like vitamin K and folate, and research suggests they’re linked to healthier aging.
Also, look for microgreens like watercress, arugula and peas. These are easy to mix into recipes like salads for extra vitamins and minerals.
“If I see microgreens, especially in the summer, I try to get some of them because that addition to the top of my salad is more nutrition for me,” Naidoo said.
Dark chocolate is a brain-stimulating dessert
Brain food can also include sweets, according to Naidoo. Dark chocolate offers a wealth of minerals and a specific type of nutrient called flavanols, which are linked to cognitive benefits.
“Not only is it a brain-healthy food, but it’s low in sugar. So instead of sweets, I get my patients used to eating small pieces of natural extra dark chocolate,” Naidoo said.
For best results, avoid products with a lot of sugar or other additives and look for a high percentage (at least 70% cocoa) to get the most out of your chocolate. Enjoying chocolate in moderation is also important, as too much can cause you to overindulge in sugar and/or calories and offset potential health benefits, research suggests.
Naidoo added that combining chocolate with citrus fruits, such as an orange or clementine, can make it even more nutritious as vitamin C helps the body absorb iron.
Fresh herbs like basil and parsley add nutrients and make healthy food delicious
Naidoo’s training as a professional chef has taught her that healthy food can be delicious, but it doesn’t have to be complicated.
Topping it with fresh herbs like basil and parsley can boost the flavor and provide even more health benefits.
In the Brain Health MasterClass, Naidoo shares recipes for brain-healthy foods like dried cauliflower that you can make at home. Over time, you can explore your favorite herbs and spices to find flavors and recipes that work for your taste buds and support good health.
“The most important thing is that people understand how simple healthy food can be and that it’s delicious, that they’re not giving up on taste,” Naidoo said.
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