Hey MoodFoodie,
Take some time for yourself over the long weekend and learn more about taking care of your mind with my Brain Health Series on MasterClass!
Are you looking for ways to naturally boost your mood and emotional wellbeing? Are you interested in making healthy choices now that will benefit your health in the future?
Nutritional Psychiatry focuses not only on how specific foods help improve our mood and reduce stress, but also how we can use food to impact our cognitive ability and memory as we age.
Simple adjustments can slowly but steadily become habits you can incorporate for the rest of your life in order to create lasting mental fitness. Each week, I’ll share recommendations here using foods you can add to your diet to support your mental health.
I love bringing you the latest in Nutritional Psychiatry each week to boost your overall well-being. My new book Calm Your Mind with Food is a revolutionary full-body approach to relieving anxiety, including anti-anxiety recipes and meal plan guidelines.
If you haven’t gotten your copy already, get yours here:
US Edition: Amazon | Barnes & Noble | Bookshop | Books-A-Million | Target | Walmart
MOOD FOOD of the Week: Mushrooms
Mood: Anxiety
Food: Mushrooms
Research has shown that mushrooms can help calm the mind because…
They are one of the only plant sources of vitamin D, a fat soluble nutrient that supports healthy brain function and whose deficiency has been largely tied to anxious symptoms. It is especially important to get enough vitamin D through the diet in the winter when there is less sunshine!
Mushrooms are loaded with B vitamins, all of which support reduced inflammation and improved sense of calm throughout the nervous system
They are a form of medicinal foods if you opt for varieties like lion's mane, which contain natural compounds that have been shown to promote health
How to add this MOOD FOOD to your diet:
Mushrooms come in a wide variety of species so it is important to know which you’re working with and to use it appropriately! Common mushrooms we use in cooking are button, portobello, cremini, and oyster mushrooms, among others. These are delicious sauteed with a little avocado oil and garlic, or roasted with your favorite other colorful vegetables. They are also wonderful additions to soups and stews or finely chopped in sauces to add flavor to your favorite whole grain or clean protein. Due to their “meaty” texture, mushrooms are often used as a substitute for meat in vegetarian dishes, just make sure to also enjoy foods like tofu and lentils to get your protein! The medicinal types of mushrooms like lion’s mane, reishi or chaga, are more commonly consumed as a powder, extract or tea that you can add to your morning routine to start the day focused and calm. There has been an increasing amount of research and conversation recently about the potential mental health benefits of psilocybin, a compound produced in certain varieties of fungi, but this work is all very much in the beginning stages and ingestion of this compound may cause potentially dangerous side effects for some people.
I encourage anyone with curiosity about this to consult your own doctor and never try this unless in a controlled environment under the supervision of a medical professional.
This week, as part of my premium subscription, I am sharing my recipe for Mushroom & Spinach Frittata!
How to buy mushrooms:
Common mushrooms are easily found in the produce section of grocery stores as well as your local produce or farmers markets. You can buy them whole or pre-sliced for your convenience. The medicinal varieties can be found typically in specialty nutrition shops, while products containing them are typically found wherever you buy your supplements. Always be sure to read the ingredient list on these items and consult your physician prior to taking any new supplement.
Wishing you a joyful & calm week,
Dr. Uma Naidoo, MD
NEW: My course on MasterClass is now available!
Struggling with forgetfulness, anxiety, or brain fog? I am thrilled to announce that my new course is now available on MasterClass! Learn science-backed tips from the world’s leading brain experts to keep your mind sharp, while exploring the science of "super aging." Episode 1 of Brain Health is streaming now:
In The News
Live with Kelly and Mark: I love discussing my practice and books as well as a sharing Nutritional Psychiatry tips with you all! Check out my episode of Live with Kelly and Mark linked here!
MSN: A brain healthy breakfast is key for a balanced, successful day. Interested in learning about my favorite breakfasts? Check it out here!
Mind Body Green: Just like there are foods that calm the mind, there are also foods that can do the opposite! In this article I discuss the anxiety triggering foods to avoid.
FORTUNE Well: Looking to reduce chronic inflammation? I recently discussed some of my go-to anti-inflammatory foods in this article.
This Week’s Recipe: Mushroom & Spinach Frittata
This week’s recipe to accompany our Mood Food is available to premium subscribers. Upgrade now to never miss a recipe or other exclusive content in your inbox!
Keep reading with a 7-day free trial
Subscribe to Mood Food with Dr. Uma Naidoo MD to keep reading this post and get 7 days of free access to the full post archives.