The Gut-Brain Connection: Desi Mood ally

Your gut, the digestion machine, also affects your emotions though the gut brain axis-a channel, which links your gut microbiome with your brain. The gut produces approximately 90 percent of serotonin that governs the mood. This is something that can be derailed by stress leading to inflammation and mood swings. A 2021 study on Nature Communications observed that a wide variety of gut microbiomes developed through consumption of high-fiber Indian staple foods such as whole grains (brown rice, millet) and lentils and vegetables can lower anxiety and increase resilience. Bearing such diverse veggies in your sabzi such as bhindi and palak can make this second brain stronger.

Probiotics: Dahi and Delsa Fermented Delights

Good bacteria in curd (dahi), lassi, fermented stuff such as idli, dosa, and home made pickles often used as mood enhancers are known as probiotics. They normalize intestinal microbes, restraint inflammation and promote the production of serotonin. In a 2023 JAMA Psychiatry meta-analysis, probiotics led to decreased depressive symptoms in adults less than 60 years old by 20 percent. The wonders can be performed with a bowl of fresh curd with meals, or a glass of spiced buttermilk every day. When looking at things like homemade or traditional preparations look for the words live cultures because store bought versions tend to be non potent. The mental health payoff is consistency.

 

Omega-3s: Indian Brain Food Omega-3s Indian Omega-3s Indian sources Omega-3s are also good sources of brain food when the source is of Indian origin.

The fats that are essential to brain health, omega-3 fatty acids, suppress inflammation and improve communication between neurons. Included in Indian food, such as fatty fish (pomfret, hilsa, sardines), flaxseeds (alsi) and walnuts, they are associated with a 15% reduced probability of depression, according to a 2022 review in the The American Journal of Clinical Nutrition. Ground flaxseeds in paratha or chia seeds in smoothies make exciting ideas where one is a vegetarian. To promote emotional balance, eat fish two times per week or take 1-2 grams of omega-3s a day in the form of seeds or supplements such as algae oil.

 

Brain-Friendly Indian Diets: the interface between tradition and science

Indian diets that contain high whole grains (jowar, bajra), pulses, vegetables, and spices such as turmeric are brain-friendly foods such as the Mediterranean diet. A 2024 The Lancet study diets reduced depressive symptoms by 30 percent in 12 weeks. Curcumin in turmeric helps counteract inflammation but there is leafy greens (methi, sarson ) and nuts (almonds) to have antioxidants and magnesium that helps with cognitive health. Substitute sweet snacks with jaggery-sweetened sweets or makhana roasted to ensure that inflammation rates are minimal and mood levels are high.

 

Desi Secret To A Happy You

Pocket changes lead to large outcomes. Use a variety of veggies and dals in dishes, drink a lassi and avoid fried or processed foods. According to a 2023 Nutrients study, water contributes to mood- drink 8-10 glasses a day. Combine pair diet with yoga and sleep on healthy mental health. Talk to a dietician to make some individual adjustments. Your thali is so much more than food, it is a way to be in a better mood!