Eat healthy foods not just to nourish your body, but your brain as well. There is a two way link between food and mood; food and brain health. These slides give an overview of which are the brain-friendly nutrients (BENs) and their food sources; and how the gut function affects brain health.

1. GOOD FOOD GOOD MOOD
BY
PROF SHUBHADA KANANI
SENIOR NUTRITION SPECIALIST
PRESENTED AT LNT POWER, VADODARA, 19TH DEC 2020

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Watch this video for overview of this concept: https://www.youtube.com/watch?v=xyQY8a-ng6g

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BRAIN ESSENTIAL NUTRIENTS: “
BENs”

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6. EAT YOUR WAY TO HAPPINESS...
EAT BRAIN ESSENTIAL NUTRIENTS-THE BENS
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HEALTHY
FOODS ARE
THE BEST
ANTI-
DEPRESSANT
S !
SHUBHADA KANANI 2020

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8. VEGETABLES AND FRUITS
• Have several brain friendly nutrients like
folic acid, Vit B12, Vit K, Beta-carotene
and a variety of powerful anti-oxidants
like Vitamin C .
• F-V boost brain function and keep it
healthy by –
Improving memory
Slowing down mental function decline
Anti-oxidant protection
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9. DIETARY FIBER
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• Essential for brain health and feeling good..
• Reduces inflammation of some types of brain cells
• Reduces brain damage due to ageing
• Provides food for ‘friendly microbes’ in gut which are
important for brain health
• Sources - whole grain cereals, millets, whole pulses,
fruits, vegetables, leafy vegetables
• Some seeds – methi, alsi (flax seeds)
• Have one katorie each of : kathol (or whole dal), green leafy
vegetables, whole fruit daily; nutria-seeds often
• millets (jowar, bajra, kodri, quinoa, ragi) about 3 times / week

10. DO NOT EAT MAIDA PRODUCTS
• They have only pure starch, No nutrients, no fibre
• Are constipating, aggravate allergies like asthama
• Displace healthy cereals and foods
• Avoid bakery foods, snacks (farsaan) and sweets
made of maida
PREFER WHOLE GRAINS, MILLETS which –
Give fibre, amino acids like tryptophan (which is used
to make serotonin, ‘the feel good hormone’, many
vitamins, minerals – all good for brain.
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11. PULSES AND LEGUMES
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• Protein powerhouses – protein builds brain health
• Provide amino acids essential for brain function
• Give folic acid which improves mental health
• Has fibre which improve gut and brain health
Use in interesting ways..
• With cereals
• As sprouts – sprout bhel, in salads
• Fermented snacks – dhokla, khaman, khandvi

12. NUTS AND OILSEEDS
Walnuts, almonds, pistachio, and others.
They give us…
Healthy fats (omega-3)
Vitamin E
Proteins
Several minerals
Which –
• Keep brain alert and protects against ageing
effects, Improve memory
• Are essential for brain structures and function
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13. PRACTICAL TIPS TO INCREASE
ANTI-OXIDANTS IN DIET
• Eat plenty of fruits and vegetables
(more the colors in your meal, the better) .
• Have some raw and some cooked
• Have an anti-oxidant rich food with every meal
(salads, leafy greens, raw chutneys) as digestion gives
rise to oxidative stress. Add a sprinkle of lemon juice .
• Add spices and seeds to meals –eg turmeric powder,
cloves, mint powder, cinnamon, flax seeds powder,
moringa leaves powder, black pepper and others
• Minimize or avoid processed food low in anti-oxidants
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14. MILK AND MILK PRODUCTS
• Research shows increased milk consumption is linked
to increased presence of powerful antioxidant glutathione in the
brain
• Living friendly bacteria in curds- probiotics – improves brain
function, helps to cope with bad moods, helps brain to relax
• Probiotics in curd help friendly bacteria in gut to grow, which in
turn has direct impact on brain function : gut-brain axis
• Calcium in milk is required for healthy functioning of nerve cells,
and other muscles
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15. OTHER BRAIN BOOSTERS
• Tea and coffee: have flavonoids – antioxidant
• Green tea improves alertness, memory. Has L-theanine,
an amino acid which increases activity of
neurotransmitters which help us relax,
• Alsi seeds, pumpkin seeds - rich in brain friendly
omega-3 fatty acid and anti-oxidants which build brain
and nerve cells, slow mental decline with age; has
minerals important for brain function
• Most of the brain tissue is fats, of which omega 3 fats are
in majority.
• Turmeric : curcumin benefits brain in many ways
• Variety of spices
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SEROTONIN- THE HAPPY HORMONE AND
NEURO-TRANMSITTOR – IS PRODUCED BY GUT
BACTERIA
The Gut-Brain Axis
Steve Glavesky.
Medium.com

17. DON’T LET YOUR MOOD... SPOIL
YOUR CHOICE OF FOOD.
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Depression, mood swings, feeling hurt or
angry leads us to make bad food choices –
usually sugary drinks, chocolates, sweets, any
food that gives us comfort
Emotionally upset – mindless munching,
wandering mind
Then we feel guilty about what we ate, and we
feel worse
Good mood and feeling happy, relaxed leads to
sensible food choices

18. AM I REALLY HUNGRY?
OR JUST BORED OR UPSET?
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19. AVOID THESE PRACTICES WHICH MAY MAKE
YOU FEEL LOW AND MOODY…
• Do not skip meals, or breakfast – low blood sugar leads to mood swings
• Do not completely eliminate any one type of food group (diet fads) – a variety of
foods in meals ensures that we get all the nutrients we need
• Avoid refined flour (maida) items; healthy CHO are to be preferred
• Avoid dehydration; drink plenty of water
• Avoid processed foods which usually have high sugar, fat, salt, additives and
harm brain health.
• Do not be sedentary. MOVE… MOVE…MOVE. Exercise is the best mood-lifter
EAT ONLY HEALTHY FOODS FOR FEW WEEKS AND SEE HOW YOU FEEL !
START EATING JUNK FOODS AND SEE HOW YOU FEEL !
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20. EAT
MINDFULLY !
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Mindful.org

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https://slideplayer.com/slide/16306570/

22. THANK YOU
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PARENTS – LET
US SET AN
EXAMPLE FOR
OUR CHILDREN
TO FOLLOW –
THE EARLIER IN
LIFE, THE
BETTER