Mental health: 3 foods to make you brainier

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Foods like ashwagandha, turmeric and walnuts help improve mental well-being (Shutterstock )

Ashwagandha

Ashwagandha ( Shutterstock )

It is an ancient medical remedy used to protect our body from chronic stress. It helps in reducing the stress hormone – cortisol, further reducing anxiety.
Have one teaspoon ashwagandha powder with warm milk 30 minutes prior to bedtime.

Walnuts

Walnuts ( Shutterstock )

These are the ultimate neuro-strengtheners that can keep your brain young, boost memory and prevent age-related cognitive decline. The B vitamins and omega-3 fatty acids present in them are essential for the maintenance of the central nervous system. Walnuts can also be the key to a happier state of mind. They are rich in Vitamin E, that can be your natural mood elevator.
The amount of walnuts needed is realistic, too: six halves a day. Have them soaked; to rinse the phytic acid and enzyme inhibitors that make digesting unsoaked walnuts difficult.

Turmeric

Turmeric ( Shutterstock )

This can reverse the effect of chronic stress. The active compound in turmeric – curcumin is effective in increasing the feel-good hormone – dopamine and serotonin, reducing depression-related symptoms and enhancing alertness.
You just need about half a teaspoon (2g to 3g) in a day, which is easily achievable through a typical Indian diet. Being fat-soluble, it is best to consume it cooked in tadka with black pepper or boiled in milk for best absorption.

Lovneet Batra is a clinical nutritionist based out of Delhi and is a consultant with Fortis Healthcare

From HT Brunch, April 21 , 2019

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