Experts at Harvard University spent 20 years studying “brain food.”She shares her top nutrients for a healthy brain

Uma Naidoo, a Harvard-trained psychiatrist and nutrition expert, spent 20 years researching “brain foods” and how our diet affects our mental health. I’ve spent over a year on it. In an article on CNBC Make It, Naidoo shared the number one nutrients needed for a healthy brain.

Some studies show how certain nutrients can protect against age-related cognitive decline. Experts focused on three types of “neuroprotective nutrients” that play important roles in brain health. These are antioxidants, B vitamins and polyunsaturated fatty acids (PUFAs), Naidu explained.

There are two main types of PUFA: omega-3 fatty acids and omega-6 fatty acids. According to Dr. Uma Naidu, omega-3 fatty acids are the number one nutrient for a healthy brain.

While these nutrients can be supplemented with supplements, experts like Dr. Naidu suggest getting them from real foods for better absorption and effectiveness. According to the Harvard-trained psychiatrist, omega-3s are found in “wild fatty fish such as anchovies, sardines, and salmon.”

According to the World Health Organization, adults should aim to consume at least 250 to 500 milligrams of EPA and DHA (two omega-3 fatty acids) per day. “Wild sockeye salmon in particular contains levels of EPA and DHA that are beneficial to brain health,” says Naidoo.

No fish?no problem

Dr. Uma Naidu acknowledges that many people don’t eat seafood for various reasons. She was raised as a vegetarian herself. However, they can get the daily amount of omega-3 fatty acids they need from plant-based sources.

Here are some vegetarian sources of omega-3 fatty acids.

• chia seeds
• Gum
• walnut
• linseed

About 1 ounce of chia seeds (about 28 grams) can provide more than the recommended daily intake of omega-3 fatty acids, Naidoo says.

In fact, chia seed pudding is one of her top five breakfast choices to improve mental health. “It’s rich in fiber, which nourishes healthy bacteria in the gut and supports an anti-inflammatory microbiome, optimized gut-brain communication, and the production of neurotransmitters that support mood. ” said the nutritionist.