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It is a well-known fact that food impacts mood and brain function. Nutrient-rich diets are known to support cognitive abilities, mood regulation and mental health. Essential nutrients, like omega-3 fatty acids and antioxidants, foster brain health, while balanced blood sugar levels aid in sustaining focus and emotional stability.

Over years of expertise, Harvard nutritional psychiatrist Dr. Uma Naidoo has dedicated research into finding connections between immunity, inflammation, diet, and metabolism in relation to anxiety. In a report, she talked about how food and nutrition are invaluable tools for alleviating anxiety, enhancing focus and nurturing overall mental well-being. Here are six fundamental principles she lives by for a calmer, stronger and happier brain.

Opting for whole foods

Prioritize unprocessed or minimally processed ingredients like vegetables, berries, and unprocessed grains. These sources of fiber aid in gut health and support an environment conducive to beneficial bacteria, fostering a healthier metabolism crucial for anxiety management.

Embracing colorful variety

The spectrum of nutrients essential for optimal brain function can be obtained from a diverse palette of foods. From vibrant vegetables to herbs and spices rich in bioactives, like curcumin, these compounds combat anxiety while enriching meals with flavor and vitality.

Magnifying micronutrients

Key vitamins like B-complex, C, D and E, as well as minerals like calcium, magnesium, iron, and zinc, play a role in anxiety reduction. Pairing iron-rich dark chocolate with vitamin C sources ensures optimal absorption, offering a potent nutritional combination.

Prioritizing healthy fats

Sustaining a consistent supply of healthy fats -- found in olive and avocado oils -- is critical for a healthy, anxiety-free brain. Steering clear of unhealthy omega-6 fatty acids and embracing omega-3 sources from seafood, nuts, and seeds proves beneficial in combating anxiety and inflammation.

Managing blood sugar spikes

Steering away from high-glycemic-index carbs like refined flour aids in stabilizing blood sugar levels, consequently reducing anxiety correlated with energy crashes.

Seeking consistency and balance

Dr. Naidoo recommended tailoring a nutrition plan that aligns with personal flavor preferences and eating habits. Listening to the body's reactions after consuming certain foods can guide in identifying what works best for well-being.