Breakfast is the first mal of the day should never be skipped. A nutritionist from Harvard recently published her research and discussed 5 breakfast essentials for better mental well-being.
What we consume first thing in the morning has a significant impact and probably might not even understand it. Breakfast, being the first meal of the day also is the first source of energy. It is brain fuel that helps us with better cognition, optimal functioning etc. Dr Uma NAidoo, Director of Nutritional, Lifestyle and Metabolic Psychiatry at Massachusetts General Hospital has been invested for the past 20 years in researching and studying brain foods. Her one tip to commence the day is ” a glass of water when you wake up to combat dehydration and anxiety.” According to Dr Naidoo, these days colourful cereals, milkshakes etc have become a popular choice but these might not be as healthy as one may think. She stated that often these options are loaded with sugar and carbohydrates that may cause blood sugar to spike.
Further, the nutrition expert enlisted 5 best breakfast ideas to kickstart the note high-on energy and boost mental health
MENTAL HEALTH DIET: 5 BREAKFAST IDEAS TO ALLEVIATE ANXIETY
- Chia Pudding: “One of my go-to breakfasts is homemade chia seed pudding,” the nutritionist said. “It contains tons of fibre, which nourishes healthy bacteria in the gut and results in a less inflamed microbiome, optimized gut-brain communication, and the production of mood-supporting neurotransmitters” Dr Naidoo said speaking with CNBC. Due to its omega-3 fatty acid content, it may boost and also have anti-inflammatory effects.
- Scrambled eggs or omelette: Eggs are an excellent source of protein and are considered super healthy. It has a good amount of fats, vitamins, and proteins for a healthy brain. Egg yolks have vitamin D which boosts mental health “I always encourage people to pick eggs from pasture-raised, cage-free chickens when possible for the highest quality and purest nutrients,” she added.
- Tofu: Tofu is an excellent, versatile protein that’s rich in tryptophan and soy isoflavones, which have a demonstrated association with reduced symptoms of depression,” the doctor told CNBC Make It.
- Turmeric Milk: “While not necessarily a meal in itself, my golden milk turmeric latte is a nourishing beverage and an incredible way to kick off your morning,” the expert from Harvard said. “Combine a cup of your favourite unsweetened plant milk with turmeric and a pinch of black pepper.” The drink is a potent anti-inflammatory that helps reduce anxiety, boost energy, and help keep a clear brain for better focus throughout the day.
- Green Smoothie: When it comes to green, it is not a people’s choice, often. Green veggies are loaded with nutrients and green smoothies with controlled it no sugar can be a good way to begin your day. According to Dr Naidoo, blend up your favourite leafy greens like spinach along with a few berries, your favourite clean protein powder (or silken tofu for a creamy twist), and a bit of fat from hemp seeds or almond butter for a nutrient-dense smoothie you can take with you as you run out the door.
She also mentioned that one must also pay attention to the folate requirement of the body. Folate helps to produce neurotransmitters in the brain. Elevated folate levels indicate elevated mood and deficiency can lead to psychiatric conditions.