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My 7 Fave Brain Foods for Cozy Season
What’s A Polyphenol?
Quick slow-roasted barramundi recipe
Chocolate Dipped Strawberries with Pistachios

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Beans: 4+ servings per week
Berries: 2+ servings per week
Fish: 1+ serving per week
Leafy Greens: 6+ servings per week
MDM Favorites
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Nutrition Basics
Nuts: 5+ servings per week
Olive Oil: Daily
Poultry: 2+ servings per week
Vegetables: Daily
Whole Grains: Daily
Wine: Up to 5 oz per day

minddietmeals

Can you spot the Korean ingredients in this MIND d

Can you spot the Korean ingredients in this MIND diet meal? Recipe below.

It’s Alzheimer’s awareness month, and one thing we (the scientific and clinical community) understand is that prevention is better than cure. But you don’t have to wait decades for the benefits, because the nutrients in this salad will serve you today for a bright mind, clear thinking, and better mood.

MIND foods: leafy greens, more veg, whole grains, nuts, olive oil, berries, poultry

Simply combine all ingredients, garnish, and enjoy. Our household of 2 ate this for lunch and dinner yesterday. Makes 4 hearty meal-sized salads. Feel free to adjust amounts of ingredients based on preference or what you have on hand.

INGREDIENTS
4 cups of lightly packed greens
2.5 cups cooked farro (1 cup uncooked)
15 medium strawberries, sliced (~1.5-2 cups when whole, ~1 heaping cup when sliced)
7” Korean cucumber, quartered lengthwise and chopped into ½ inch pieces
3 perilla leaves, 5” at widest and tallest, chiffonade
¾ cup leftover cooked chicken, chopped
2 Tablespoons roughly chopped walnuts
2 Tablespoons roughly chopped almonds
3 oz vinaigrette (basic recipe below)

DRESSING
2 oz olive oil
1 oz sherry vinegar
¼ teaspoon Dijon mustard
Pinch of salt

GARNISH
Freshly cracked black pepper
Lemon juice from 1 lemon (not shown in video)

#minddiet #minddietmeals #leafygreens #wholegrains #nuts #berries #leanpoultry #evoo #oliveoil #polyphenols #antioxidants #antiinflammatory #prevention #brainfood #brainhealth #brainpower #brainfog #brainfuel #braingains #brainfunction #healthy #healthyfood #HealthyEating #healthymeals #foodandmood #Alzheimersawarenessmonth #preventAlzheimers #healthybody #healthymind #healthyeats

What to eat for brain health? How much? Here’s

What to eat for brain health? How much?

Here’s a refresher on the 10 types of food to say YES to.

Berries & greens
Nuts & beans
Poultry & veggies
Whole grains & fishies
Olive oil & optional wine

Follow @minddietmeals for brain health tips & nibbles

#minddiet #minddietmeals #leafygreens #wholegrains #nuts #beans #leanpoultry #seafood2xwk #evoo #oliveoil #polyphenols #antioxidants #antiinflammatory

June is National Alzheimer’s & Brain Awareness M

June is National Alzheimer’s & Brain Awareness Month, and we’re kicking it off with 3 ways to take care of your brain today so it can take care of you tomorrow.

#minddiet #minddietmeals #alzheimersprevention #alzheimersawarenessmonth #prevention #brainhealth

As we close out Mental Health Awareness Month, a f

As we close out Mental Health Awareness Month, a few reminders to check in on your self and to practice self-care. Which one of these speaks to you?

Wishing everyone a safe and healthy holiday weeken

Wishing everyone a safe and healthy holiday weekend & unofficial kickoff to the summer!

#NutritionForMentalHealth #FoodAndMood #BrainFood #GutBrainConnection #MentalHealthNutrition #HealthyEatingForMentalHealth #MindfulEating #HealthyMindHealthyBody #FoodIsMedicine #EatWellFeelWell #SelfCareTips #MentalHealthMonth #BreakTheStigma #EndTheStigma #MentalHealthAwareness #MentalHealthMatters #MentalHealthIsImportant #MentalWellness #MINDdietmeals #MINDdiet #MentalHealthAdvocacy #WellnessMatters #watermeloneveryday #watermelon #hydration #summerhydration

Who else loves a fuss-free breakfast? 💛 This mo

Who else loves a fuss-free breakfast?
💛
This morning's happy meal, with polyphenol antioxidants from the berries and nuts & probiotics & protein from the lower sugar, lactose free yogurt.

Breakfast bowls: @eastforkpottery
Lactose free yogurt: @greenvalleycreamery
Berries: @castrawberries
Nuts: @cawalnuts

#minddiet #minddietmeals #mealsformentalhealth #healthymind #brainfood #healthybreakfastideas

🍉Hi!🍉 I’m back for part 2 on the science o

🍉Hello!🍉 I’m bringing you some happy news

🍉Hello!🍉 I’m bringing you some happy news as a #watermelonboardpartner today!

Do you have a favorite food with a special place in your heart, where each bite brings back happy memories? I think we all do.
💛
For me, watermelon takes me back to my childhood summers in southern California, sitting in the hot backyard with my legs crossed around a large bowl. Inside the bowl was half a watermelon the size of my torso, and I was armed with a single spoon to scoop the sweetest part from the center first before making my way through to scraping the rind - loved all of it. Then I’d tip the watermelon so that I could drink its juice. I wasn’t thinking about hydration, potassium, or antioxidants back then, it was just pure joy. But thanks to those happy memories, I have something healthy I’m going to love eating for the rest of my life.
💛
Turns out recent research backs me up. Check out part 2 for the science behind nostalgia for healthy eating.
—
#WatermelonEveryDay #Nostalgia #NutritionForMentalHealth #FoodAndMood #BrainFood #GutBrainConnection #MentalHealthNutrition #HealthyEatingForMentalHealth #MindfulEating #HealthyMindHealthyBody #FoodIsMedicine #EatWellFeelWell #SelfCareTips #MentalHealthMonth #BreakTheStigma #EndTheStigma #MentalHealthAwareness #MentalHealthMatters #MentalHealthIsImportant #MentalWellness #MentalHealthAdvocacy #WellnessMatters

🌟 WIN a copy of this brand new book from @sharo

I like to focus on foods to ADD, but it's importan

I like to focus on foods to ADD, but it's important to report out research findings on foods to AVOID sometimes, too.

People who ate the highest amount of Ultra-Processed Food (UPF) were 81% more likely to experience at least mild depression. They had a 22% higher risk of experiencing poor mental health days, and 19% more anxious days per month, according to a recent cross-sectional study in a nationally representative sample of the US population.
PMID: 35899785

Here's why this is an issue:
The study found that more than half of our calories in America come from UPF (~60%). That definitely qualifies as high intake.

REAL TALK:
I'm not trying to take away all your snack foods. I get that ultra-processed foods taste good. You don't have to eliminate them, or even feel bad about enjoying them.

But balancing food choices to eat more nutrient-rich foods and less UPF may have mental health benefits. The Dietary Guidelines recommend nutrient-rich foods should be chosen first, which leaves ~15% of calories for foods like UPF.

Double-tap if you found this interesting!

My mom loves dark chocolate so the news about the

My mom loves dark chocolate so the news about the heavy metals in a lot of dark chocolate was a big bummer. I did the research and found this chocolate that is super low in heavy metals compared to what else is out there and has a decent amount of polyphenols. It's not the highest in polyphenols, but, as they say, first, do no harm. Minimizing heavy metals, which can be neurotoxins, was the most important.

Happy Friday, Happy Weekend, Happy Mother's Day!

Hi! A couple days ago I shared a study that found

Hi! A couple days ago I shared a study that found that vitamin D + Probiotics work better together to improve mental health. Yesterday I shared ways to get vitamin D, so today I wanted to follow up with how to get probiotics. Plus, I noticed a question about probiotics yesterday, so I wanted to be sure to add some examples of good quality supplements as well.

Why researchers think probiotics have a role in mental health: Probiotics are involved in creating and regulating neurotransmitters like serotonin for relaxation and GABA for calm. The exact mechanism should be confirmed with human clinical trials. PMID: 33396898

Keep in mind that probiotics need prebiotics to thrive. They also produce postbiotics, which are also beneficial to our health. Natural food sources are generally safe and have been feeding healthy guts for millennia. Supplements offer convenience and concentrated amounts of different bacterial strains, though some don’t contain what they claim. Swipe to see examples that contain what they claim, aren’t contaminated with harmful bacteria and are low in heavy metals.

#Probiotics #RandomizedControlledTrial #RCT #Supplements #SystematicReview #NutritionForMentalHealth #FoodAndMood #BrainFood #GutBrainConnection #MentalHealthNutrition #HealthyEatingForMentalHealth #MindfulEating #HealthyMindHealthyBody #FoodIsMedicine #EatWellFeelWell #SelfCareTips #MentalHealthMonth #BreakTheStigma #EndTheStigma #MentalHealthAwareness #MentalHealthMatters #MentalHealthIsImportant #MentalWellness #MentalHealthAdvocacy #WellnessMatters #HappyFoods #Kimchi #Kefir #Sauerkraut #Yogurt

Just a little midweek reminder 💛

Just a little midweek reminder 💛

How will you get your vitamin D today? Here are 8

How will you get your vitamin D today? Here are 8 ideas to get you started. And here's why researchers say vitamin D has a role in mental health:

😊 Vitamin D is involved in how the brain and immune system communicate during times of stress or illness - both are impacted. This is called neuroimmunomodulation.

😊 Vitamin D improves the body’s ability to use neurotransmitters like norepinephrine for stress response, and dopamine for mood and motivation.

The exact mechanism should be confirmed with human clinical trials.

PMID: 33396898

🎉 Don't forget to like, save, share, or comment on this post to see more like it.

Vitamin D and probiotics work better together to i

Vitamin D and probiotics work better together to improve mental health, according to a review of seven randomized controlled trials. Combining vitamin D and probiotics worked better than either one alone. And it’s a two-way street. Probiotics help the body absorb vitamin D, and vitamin D receptors help probiotics carry out their anti-inflammatory and immune health activities.
Specific to brain health, we know vitamin D is involved in how the brain and immune system communicate during times of stress or illness - both are impacted. This is called neuroimmunomodulation. Vitamin D also improves the body’s ability to use neurotransmitters like norepinephrine for stress response, and dopamine for mood and motivation. Probiotics are involved in creating and regulating neurotransmitters like serotonin for relaxation and GABA for calm.
So, there are reasonable ways that vitamin D and probiotics can help mental health, but the exact impact this combo needs to be confirmed with human clinical trials.
In the meantime, get your Vitamin D. It’s not in a ton of foods. Here are your best sources.
15 minutes of sunshine
Salmon
Egg yolks
Sardines
Some mushrooms - check the label
Fortified milks - from plants and animals
Fortified OJ and other foods & beverages
Again, check the labels
And if needed, Supplements
Like, comment, or share this content to see more of it.

PMID: 33396898

A, B, C, or D? What's your go-to whole grain? Or,

A, B, C, or D? What's your go-to whole grain? Or, let me know what's missing from this short list.

Mine is a combination of A+B and a whole lot of others because 5-grain, 7-grain, 9-grain blends are a thing in our home. I get them from the Korean market. There's usually a couple kinds of brown rice, sorghum, millet, amaranth, and more.
-
A couple days ago I shared a study that found that cultural foods improve mental health. Whole grains from cultural diets were one of the key foods identified as helping with mental health.

PMID 36682625
-
Is your cultural whole grain up here? If not, let me know what's missing!

Making every meal a polyphenol party can be a real

Making every meal a polyphenol party can be a real mood booster.

First of all, what’s a polyphenol? Technically, it’s a large chemical with multiple phenols in its structure. Practically, they give food color, so eat with your eyes.

Polyphenols improve cognitive performance and memory. Emerging data suggests they can reduce symptoms of depression.

How? Still figuring out the details, and we need more strong studies (RCTs) but we know polyphenols soothe oxidative stress and inflammation in the onset and progression of depression.

A recent RCT found that people who ate a high polyphenol diet saw improved physical and mental health. The high polyphenol group ate lots of fruits, vegetables, berries, and dark chocolate.

Depression is more common in people with high blood pressure and heart disease. The “vascular depression hypothesis” suggests improving the health of tiny blood vessels may help improve mood. Foods known to help with blood pressure are fruits, vegetables, berries and dark chocolate.

Happy Foods to Eat THIS WEEKEND:
Fruit like blueberries, strawberries, watermelon, oranges, apples
Vegetables like snap peas, asparagus, cabbage, onions, peppers
Beverages like tea, coffee, and dark 100% juice
Nuts & seeds like almonds, walnuts, pecans, peanuts, pumpkin seeds
And an easy one for chocolate lovers - dark chocolate

More research may be needed on the mood boosting benefits, but in the meantime they can’t hurt, and they might help. These are all heart-healthy, brain-healthy whole foods you can feel good about enjoying.

Most research on nutrition and mental health only

Most research on nutrition and mental health only looks at what’s going on in the body medically. A new review of 63 studies took a more holistic approach to untangling the complicated relationship between food and mental health among immigrants in Western cultures. This is the first study to incorporate culture and economics like this.

So what hurt and what helped?

What hurt: Calorie-dense nutrient-poor foods associated with acculturation to the Western lifestyle, aka the SAD or Standard American Diet. People reported feeling exhausted and worried about developing chronic diseases.

Not surprisingly, hunger and food insecurity led to more anxiety and depression among immigrants. It led to family conflicts, homesickness, social exclusion, feelings of shame/stigma, and helplessness related to not being able to afford nutritious foods within their cultural diet.

Here’s what helped. Better mental health was related to eating certain foods. Ready? Fruit, vegetables, unsaturated fats, vitamin D-rich foods and whole grains. People reported feeling better about themselves and their ability to stay physically active. And what else? Eating their cultural foods appeared to help with mental health issues and enhanced immigrants’ well-being.

Whole-person care is so important to mental health. Cultural foods are important to mental health. Cultural foods are healthy.

PMID: 36682625

Happy eggs, happy lunch salad. Side of Naan sangak

Happy eggs, happy lunch salad. Side of Naan sangak not shown.

#minddietmeals #minddiet #leafygreens #berries #moreveggies #brainfood #goodmoodfood

Omega-3 fats are an ESSENTIAL (can't make it in th

Omega-3 fats are an ESSENTIAL (can't make it in the body; gotta get it from the diet) part of keeping the brain healthy. Which of these 7 foods sounds good to you?

Omega-3s are multitaskers when it comes to brain health including mood regulation and cognition. A review of recent studies suggests they may do several things in the brain, which work together to support mental health. They:
(1) soothe inflammation
(2) manage the stress response system
(3) combat oxidative stress
(4) fight against deterioration
(5) adapt to change
(6) manage neurotransmitters
(PMID: 36117650)

BONUS: A recent 2022 review of 33 randomized-controlled trials found that omega-3 fats improved learning, memory, cognitive well-being, and blood flow in the brain.
(PMID: 36381743)

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2022 (c) Maggie Moon

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