Dr. Uma's Mood Foods

Hi ,

Are you looking for ways to naturally boost your mood and emotional wellbeing? Are you interested in making healthy choices now that will benefit your health in the future?

Nutritional Psychiatry focuses not only on how specific foods help improve our mood and reduce stress, but also how we can use food to impact our cognitive ability and memory as we age.

Simple adjustments can slowly but steadily become habits you can incorporate for the rest of your life in order to create lasting mental fitness. Each week, I’ll share recommendations here using foods you can add to your diet to support your mental health.

Mood: Anxiety
Food: Walnuts

Research has shown that walnuts can help calm the mind because…

They have been shown to support a healthy microbiome which can lead to reduced inflammation in the brain, a common denominator of poor mental health.

Walnuts consumption has been shown to increase total intake of polyphenol antioxidants, which have been linked to improved brain health and mood

One study even showed that a diet rich in walnuts was associated with increased energy and focus as well as reduced symptoms of depression compared to those who did not consume walnuts.

How to add this MOOD FOOD to your diet:
A handful of walnuts (¼ cup) a day is the perfect amount.Try adding them to your morning chia pudding or mixed into plain yogurt with some berries and cinnamon(for sweetness), or as a topping to a salad or roasted veggie dish, into your smoothie for extra creaminess, or simply as a snack with a small apple or a small square of dark chocolate for an even stronger mood boosting kick. They're also delicious toasted for a deeper flavor!

How to buy walnuts:
When buying walnuts, or nuts of any kind, be sure to buy them in their most natural form. It is popular now for stores to sell flavored walnuts that are laden with added sugars and vegetable oils, but these ingredients can actually deter mental fitness. Always check the ingredients and make sure it’s only walnuts, either raw or simply roasted. A good hack is to also buy in the bulk section for affordability! Chef’s Tip: Store them in a clean mason jar in the fridge to maintain freshness. Since I love them so much you will find my recipes that include walnuts in my new book on page 234 (Brain Food Granola) and page 246 (Walnut "pesto").

Wishing you a joyful & calm week,
Dr. Uma Naidoo, MD

Well+Good: Eating foods that decrease gut inflammation is an effective way to boost your mood! Learn more here.

Keeping It Real with Jillian Michaels: Check out this podcast where I talk with Jillian Michaels about the worst offending foods and added ingredients that exacerbate anxiety and depression, as well as the most powerful foods and nutrients to optimize focus, contentment, and calm. Plus, top foods to boost libido!

5 Anti-Inflammatory Foods To Eat For A Younger, Healthier Brain: This week on mindbodygreen, take a look at this list of the top five "anti-aging" foods I recommend to help protect your brain from damage over time.

Chasing Life with Dr. Sanjay Gupta: I join CNN’s Medical Correspondent Dr. Sanjay Gupta on his podcast to talk about how to build a strong brain and keep it sharp. Listen in here.