the first clinical trial that is just being reported showing that a Mediterranean diet augmented with some red meat actually can treat clinical depression, major depression disorder. And it's a very exciting moment for nutritional psychiatry. It's a time when we have more science that tells us food should really be part of the conversation when it comes to our mental health. We are facing an incredible mental health academic. I've been in
New York as a psychiatrist now for 16 years and the amount of distress and the amount of mortality that we're seeing is like levels we've never seen before and we need as many tools in our toolbox and food is very much there, both from just common sense. We all know that to feel right we need to eat right, but then also backed up by now an incredible amount
of science showing that a core set of nutrients actually have very clear data that can help in the prevention and the treatment of illnesses, again, like depression and dementia. So we want to encourage people to eat those foods that have most of these nutrients and then help them do that is really part of a mental health care plan. We think about a lot of illnesses when we eat,
heart disease, cancer, diabetes and it's always struck me that really the illness you should be worried about or the organ you should be worried about when you're eating is your brain because that is by far your biggest asset. It consumes more of your energy in your food than any other organ you have. And so focusing on the nutrients your brain needs guide you to a slightly different set of
foods that if you focus on just things like calories or saturated fat or preventing something like cancer. And so it's an exciting moment as the data begins to catch up with common sense. The diets that seem to do the best in terms of brain health are traditional diets. So, for example, the most science is about the Mediterranean diet. Mediterranean diet is a plant-based diet. You're going to see lots
and lots of nuts and seeds, whole grains, you're going to see seafood, you going to see meat and dairy treated differently. I mean it's interesting that all Mediterranean diets, Greek yogurt, for example, they have some dairy and fermented dairy products and meat, but they're used more as flavorings. You don't see what we see in a western diet of a giant steak and a baked potato. You see a
lot more spices in the Mediterranean diet and fresh herbs, these are very, very powerful medicine that have always been used to treat illness. And so one of my favorite interventions is helping people do like even a little herb pot on their fire is scape or in their front yard because you can just walk out in the morning, grab some chives, grab some basil, chop it up, have
it with yours scrambled eggs. You've just increased the nutrient density of that meal and you've made it a little bit more like the Mediterranean diet. What you're going to see is in the Mediterranean diets mainly monounsaturated and polyunsaturated fats. You're going to see, again, a lot of crunchy vegetables, a lot of rainbows on those plates and lots and lots of seafood. I mean that's really one of the main differences
if you look at a Spanish diet, all those tapas with little anchovies and a little bit of squid and a little bit of octopus where we're getting these very, very nutrient dense seafoods that, again, we know how these molecules that are so important for brain health.
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Fish contain omega 3, which is essential for nutrition. Omega 3 fatty acids are an important part of the diet. If you are vegetarian or simply do not enjoy fish, flax seed contains a very good amount of these important nutrients. Adding a bowl or two of oatmeal and flax cereal or replacing a meal or two per week with fish can boost the amount of Omega 3 in your diet.
For optimal nutrition, make sure you include enough fiber in your diet. Fiber is beneficial in the reduction of cholesterol, which is crucial in the prevention of heart disease. It also regulates your gastrointestinal system so you will not become constipated. Fiber can keep blood sugar levels stable, which is especially important for diabetics.
Have a treat once a week or more. Many people who decide to start eating in a healthy way think they have to cut out all the food they really love, and that's not so. When you do have a fatty food or one high in sugar, just make sure that it is a smaller portion.
When considering your nutrition vegetables are a great choice, but be sure that you are not losing nutrients by how they are being prepared. Often times, boiling will actually cause your vegetables to lose a large percentages of their nutrients to the bottom of the pot. You will retain the most vitamins by either microwaving or steaming your vegetables.
One of the most important ways to be fit is to stay hydrated. You should drink around 2 liters or 8 glasses of water that are 8 ounces full. Being hydrated keeps your energy high, and prevents you from pigging out at the first sign of hunger. It also removes impurities from your body.
As advertised, eggs are most certainly incredible and edible, so never forget to use them in a diet. Egg whites contain zero fat, very few calories and they pack a powerful punch of protein. They also act as a great vessel for other ingredients and as a great carrier of flavor. Best of all, eggs are really cheap at every grocery store in the land.
Foods high in Vitamin B6 can naturally lower the risk of depression. Science shows that B6 helps regulate the body's levels of serotonin. An imbalance of serotonin is a major cause of depression. Chicken breast, asparagus and wheat germ all have a lot of vitamin B6. A diet rich in B6 is even more important in the winter.
A great nutrition tip is to invest in a blender. Blenders are great because you can mix a wide variety of foods into one simple beverage. You can throw in a handful of fruits, a scoop of protein powder, and some oats in a blender to create a fantastic and healthy shake.
Avoid drinking your calories in liquid form. Drinks with a great deal of calories, such as milk, energy drinks and fruit juice can give you a large amount of calories without satiating your hunger. Sodas, beer, drink mixes and shakes are full of empty calories and provide no nutritional content whatsoever.
Increase the amount of fruits you're eating by making a breakfast smoothie. Throw some low fat yogurt, fresh frozen fruit of your choosing, a banana and some milk into the blender. Blend until smooth and enjoy! You can hide all kids of healthy ingredients in a smoothie that you won't be able to taste at all.
Riboflavin is a vitamin absolutely essential to the proper functioning of the human body. It is so essential because it forms the keystone of the human metabolic process, the Krebs Cycle. Without it, the body cannot metabolize the food eaten. It occurs in yeast extract, organ meats, eggs, and dairy products.
Now that you read the above tips about nutrition, you should feel much better. Now you know where you need to start to make your diet better. And if you forget, you can always return to these tips for a reminder!