I am often asked what kind of food I would recommend for people with eating disorders to help them develop new neural pathways to stop their eating disorders. Of course, my first suggestion would be to eat a balanced meal, but I have certain foods that I can recommend to facilitate brain changes. Here is my list:
1. Omega-3 acid products: Omega-3 fatty acids are essential fatty acids but cannot be manufactured by the body. For this reason, omega-3 acids must be obtained from food. It helps keep your heart, blood vessels, and most importantly your brain healthy. Scientific experiments have shown that omega-3 acids improve learning processes and make your brain work more clearly. Omega-3 deficiency causes tiredness, lethargy, poor concentration and memory, as well as a constant feeling of stress and anxiety. This is especially important for anorexics and bulimics because their bodies normally lack omega-3s. And this contributes to even more mental and perception problems.
The list of foods that contain a lot of omega-3 (also considered the healthiest foods in the world):
– Oily fish: salmon, tuna, halibut, herring, mackerel and others
– Nut oils: canola, flaxseed, walnut
– Soy
– Shrimp
– Snapper
– Tofu
– Scallops
– winter squash
Important note: Research shows that omega-3 is much better absorbed from food than from supplements. Norwegian researchers conducted a study with 72 volunteers in four different groups of people. The first group received Omega-3 in the form of supplements, the second group ate salmon, the third group cod liver oil, and the fourth group only cod. The result was that the absorption of Omega-3 was better in people who ate salmon and worse in those who took regular supplements.
In my opinion, Omega-3 foods should be consumed by people with eating disorders if they want to get better.
2. Blueberries. You’d probably be surprised how good they are for your brain. Researchers found that eating blueberries on a daily basis not only helps improve brain function, but also helps reverse damage caused by disease, age, or trauma. What a great snack for those who suffer from eating disorders and want to heal!
Blueberries are an important source of flavonoids, particularly anthocyanins and flavanols. Although the precise mechanisms by which these plant-derived molecules affect the brain are unknown, they have been shown to cross the blood-brain barrier after dietary intake. They are believed to exert their effects on learning and memory by enhancing existing neural connections, enhancing cellular communications, and stimulating neural regeneration.
3. Vegetables. Leafy greens and cruciferous vegetables, such as cauliflower, spinach, kale, broccoli, cabbage, Brussels sprouts, and collard greens, appear to be the most beneficial. It could be because they contain a lot of vitamin E, an antioxidant that helps fight chemicals that damage cells. Many other vitamins can be found in vegetables, including the B group of vitamins that are important for managing stress and improving mental processes.
4. Consumption of wine but you have to be very careful. For people with anorexia, carefully drinking a good wine can be beneficial for three reasons: it provides calories, relaxation and a large amount of antioxidants. Wine stimulates the appetite directly through its physiological effect on the inner lining of the mouth. Laboratory studies have shown that wine contains special chemicals that have a specific action to stimulate appetite. In general, small amounts of wine just before and during a meal stimulate the appetite by physiological and psychological means. However, consuming large amounts of wine, especially for prolonged periods before meals, can depress appetite and promote drinking rather than eating.
Appetite stimulation and relaxation can help some people with eating disorders gain weight and improve their general condition, but care must always be taken not to drink too much and become dependent on alcohol. It is easier for people with eating disorders to become dependent on alcohol than for people without eating disorders. The rule is: just one glass of wine with dinner is GREAT and really beneficial for weight gain, but more than that can be really problematic.
5. Eggs. Eggs are a great source of protein and vitamins that are lacking in other foods. Just the fact that one egg contains 6 grams of high-quality protein and all 9 essential amino acids speaks for itself. Eggs are also one of the only foods that contain natural vitamin D.
Eggs are a good source of choline. An egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
Eggs also promote healthy hair and nails due to their high sulfur content and wide variety of vitamins and minerals. Many people find that their hair grows faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulfur or vitamin B12. The study also showed that daily egg consumption reduced the risk of breast cancer by 44%.
6.Turkey. Turkey meat contains a large amount of an amino acid called L-tryptophan. Amino acids are the “building blocks” of proteins that make up our muscles and body organs, including the brain. (L-tryptophan is just one type of amino acid – there are many different types of amino acids in the foods we eat.)
When we eat foods that contain L-tryptophan, this amino acid travels in the blood from the digestive system and then enters the brain. The brain then converts L-tryptophan into another chemical called serotonin (remember serotonin, a neurotransmitter, which plays a role in eating disorders and your mood). Serotonin calms us down, helps us sleep and makes us feel good and satisfied with ourselves.
But scientists now know that L-tryptophan can really only make a person tired right away if it is eaten or taken on its own without any amino acids. And turkey protein contains many other amino acids! Therefore, eating turkey can help you feel good and eventually stop your eating disorder.
7. Chocolate. An expert from the University of Nottingham found that eating chocolate could help sharpen the mind and give a short-term boost to cognitive abilities. Cocoa (from which chocolate is made) was found to increase blood flow to key areas of the brain for two to three hours. Increased blood flow to these areas of the brain can help increase performance on specific tasks and increase overall alertness for a short period. For people suffering from eating disorders it is important to eat chocolate, especially during study periods, exams or acute stress.
8. Avocado – Its monounsaturated fat speeds up the basal metabolic rate, compared to saturated fat. Its high fat content gives a faster feeling of satiety (“fullness”), which helps reduce excess food. Its high fat content makes an overall solid diet more palatable, reducing the temptation to binge on foods high in sugar or saturated fat. Its rich supply of vitamins and minerals also makes the diet healthier and more satisfying and therefore more conducive to general health and moderation in consumption.
9. Tea: Drinking at least two cups of green tea daily was linked to the lowest risk of cognitive decline. Cognitive function includes memory, attention, language, and visual ability. In this study, the physical, social and productive activities of all the participants were taken into account, as well as the daily consumption of tea. Higher tea consumption not only improved these functions and abilities, but also resulted in a lower prevalence of depression. Furthermore, it was found that those who drank more tea tended to enjoy higher levels of exercise and social relationships.
These are the foods to eat if you suffer from an eating disorder. Purpose: Let me make this very clear. It does not mean that the bulimic can binge on these foods and then purge them all. It doesn’t mean that anorexics can have a small bite of these foods and think they’re doing just fine. What it means is a balanced meal of normal proportions, no bigger or smaller than a portion you’d get at a good restaurant. All things in moderation is the key.