Module 13: Essential Food Categories - Drew Ramsey MD

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Module 13: Essential Food Categories

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Module 13: Essential Food Categories

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To help your brain work its best, it’s most valuable to think broadly about your diet in terms of food categories and your overall dietary pattern.

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Incredibly, more than 2 billion people across the globe suffer from some kind of micronutrient deficiency.

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In general, eating for mental health favors a diet that is low in processed foods and high in fresh fruits and vegetables, seafood, nuts, olive oil, and some whole grains.

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More traditional diets, for example the Mediterranean, have been shown time and time again in the research to reduce the risk of depression and anxiety. Let’s talk about some food categories.

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Leafy green vegetables give you the biggest bang for your buck in terms of “nutrient density” and contain essential brain nutrients like magnesium, folate, and vitamin C.

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Rainbow fruits and vegetables are rich in fiber and phytonutrients like flavonoids and carotenoids.

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Seafood is a top food category for brain health as the most concentrated source of the long chain fatty acids DHA and EPA, as well as ample B12, and a complete protein.

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Nuts & Seeds are a great source of healthy monounsaturated fats, plant-based protein, fiber and are rich in zinc, iron and other essential nutrients.

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Meat can be a great source of protein, and nutrients like B12 and heme-iron that are only found in animal products. If you choose to eat meat, it’s important to source meat from local sustainable sources that favor regenerative agriculture.

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Eggs are an incredibly nutrient dense food. One egg has only 70 calories but is rich in choline, B12 and other nutrients.

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Fermented foods help nourish your microbiome because they are dense sources of healthy live bacteria.

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Dark chocolate is excellent for your brain and was shown to reduce risk of depression by 70% in a recent study. Look for chocolate that is 80 percent cacao.

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Nutritional Psychiatry focuses on eating joyfully. How you integrate these food categories is entirely up to you. Pick foods that appeal most to you and eat them in a way that aligns with your tastes and values. Most importantly, eat to feed your mental health.

© 2022 DrewRamseyMD

© 2022 DrewRamseyMD

Eat Complete

Winner of a 2017 IACP Cookbook Award  •  Finalist for a Books for a Better Life Award

Named one of the top health and wellness books for 2016 by Well + Good and MindBodyGreen

 

From leading psychiatrist and author of Fifty Shades of Kale comes a collection of 100 simple, delicious, and affordable recipes to help you get the core nutrients your brain and body need to stay happy and healthy.

What does food have to do with brain health? Everything.

Your brain burns more of the food you eat than any other organ. It determines if you gain or lose weight, if you’re feeling energetic or fatigued, if you’re upbeat or depressed. In this essential guide and cookbook, Drew Ramsey, MD, explores the role the human brain plays in every part of your life, including mood, health, focus, memory, and appetite, and reveals what foods you need to eat to keep your brain—and by extension your body—properly fueled.

Drawing upon cutting-edge scientific research, Dr. Ramsey identifies the twenty-one nutrients most important to brain health and overall well-being—the very nutrients that are often lacking in most people’s diets. Without these nutrients, he emphasizes, our brains and bodies don’t run the way they should.

Eat Complete includes 100 appetizing, easy, gluten-free recipes engineered for optimal nourishment. It also teaches readers how to use food to correct the nutrient deficiencies causing brain drain and poor health for millions. For example:

• Start the day with an Orange Pecan Waffle or a Turmeric Raspberry Almond Smoothie, and the Vitamin E found in the nuts will work to protect vulnerable brain fat (plus the fiber keeps you satisfied until lunch).

• Enjoy Garlic Butter Shrimp over Zucchini Noodles and Mussels with Garlicky Kale Ribbons and Artichokes, and the zinc and magnesium from the seafood will help stimulate the growth of new brain cells.

• Want to slow down your brain’s aging process? Indulge with a cup of Turmeric Cinnamon Hot Chocolate, and the flavanols found in chocolate both increase blood flow to the brain and help fight age-related memory decline.

Featuring fifty stunning, full-color photographs, Eat Complete helps you pinpoint the nutrients missing from your diet and gives you tasty recipes to transform your health—and ultimately your life.

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The Happiness Diet

For the first time in history, too much food is making us sick. It's all too apparent that the Modern American Diet (MAD) is expanding our waistlines; what's less obvious is that it's starving and shrinking our brains. Rates of obesity and depression have recently doubled, and while these epidemics are closely linked, few experts are connecting the dots for the average American.

Using the latest data from the rapidly changing fields of neuroscience and nutrition, The Happiness Dietshows that over the past several generations small, seemingly insignificant changes to our diet have stripped it of nutrients--like magnesium, vitamin B12, iron, and vitamin D, as well as some very special fats--that are essential for happy, well-balanced brains. These shifts also explain the overabundance of mood-destroying foods in the average American's diet and why they predispose most of us to excessive weight gain.

After a clear explanation of how we've all been led so far astray, The Happiness Diet empowers the reader with simple, straightforward solutions. Graham and Ramsey show you how to steer clear of this MAD way of life with foods to swear off, shopping tips, brain-building recipes, and other practical advice, and then remake your diet by doubling down on feel-good foods--even the all-American burger.

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Fifty Shades of Kale

Kale gets sexy in Fifty Shades of Kale by Drew Ramsey, M.D., and Jennifer Iserloh, with 50 recipes that are mouth-wateringly delicious and do a body good.
 
Release yourself from the bondage of guilt and start cooking meals with the ingredients you love: meat, cheese, and yes—even butter. Nutrient-rich kale provides essential vitamins and minerals to keep you healthy, happy, and lean—so you can indulge in your most delicious desires. Whether you’re a cooking novice or a real kale submissive, you will undoubtedly succumb to Kale’s charms.

From Mushroom and Kale Risotto to Kale Kiwi Gazpacho, Fifty Shade of Kale offers simple ways to have your kale and eat it, too, as well as nutritional information, cooking tips, and a tutorial on kale in all her glorious shades.
 
Indulge your culinary passions with Fifty Shades of Kale: 50 Fresh and Satisfying Recipes That Are Bound to Please.

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