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Hello there, 

Did you know that the state of your gut can influence your mood, cognitive function, and even decision-making? The gut and brain are in constant communication, shaping everything from your mental clarity to emotional well-being.

This week, we’re diving into how your diet plays a key role in this connection, the nutrients that support both brain and vascular health, and how the way our food is grown can impact its nutrient content.

Your Gut-Brain Connection

You might think of your gut and brain as two separate systems, but in reality, they’re in constant conversation. This connection, known as the gut-brain axis, is a two-way communication highway where signals travel between your digestive system and your brain, influencing everything from mood and memory to decision-making and focus.

At the center of this system is the gut microbiome—the trillions of bacteria living in your intestines. These microbes play a critical role in producing neurotransmitters like serotonin (which stabilizes mood) and dopamine (which influences motivation and pleasure). In fact, about 90% of serotonin is made in the gut, not the brain.

But this conversation goes both ways. Just as your gut sends signals to your brain, your brain responds in return. Your digestive system has its own network of neurons, often called the “second brain,” that helps control digestion and influences gut health. Stress, emotions, and even poor sleep can disrupt this balance, slowing digestion, triggering inflammation, and affecting how well your gut absorbs nutrients.

When this system is out of balance, it can have wide-reaching effects. An imbalance in gut bacteria, also known as gut dysbiosis, has been linked to conditions like anxiety, depression, and cognitive decline. But research shows that diet plays a key role in strengthening this connection, supporting both gut and brain health.

Gut Imbalances & Mental Health

A review published in Frontiers in Psychiatry found that individuals with inflammatory bowel disease (IBD) were more likely to experience depression and anxiety, reinforcing the link between gut health and brain function. One explanation is that an imbalanced microbiome can trigger neuroinflammation, which disrupts neurotransmitter production and alters mood regulation.

This means that chronic digestive issues or frequent bloating might be more than just a gut problem—they could also impact mental clarity, emotional resilience, and overall well-being.

Brain-Boosting Nutrients

Certain nutrients have been shown to support gut balance and cognitive health at the same time. A study published in Translational Psychiatry highlighted three key players:

• Omega-3s (found in fatty fish, walnuts, and flaxseeds) help reduce brain inflammation and support gut bacteria by increasing the production of short-chain fatty acids (SCFAs), which play a key role in gut health and brain function.

• Polyphenols (found in green tea, cocoa, and berries) encourage the growth of beneficial gut bacteria and protect brain cells from oxidative stress, helping to maintain mental clarity and focus.

• Fiber (from whole grains, vegetables, and legumes) fuels gut bacteria, strengthening gut-brain communication and promoting the production of neurotransmitters like serotonin.

Together, these nutrients create an environment where the gut and brain can function at their best, leading to improved focus, mood, and cognitive longevity.

Fermented Foods & Brain Health

Your gut thrives on diversity, especially when it comes to bacteria. Probiotic-rich foods like yogurt, kimchi, and kefir help populate the gut with beneficial microbes, which in turn enhance the production of serotonin and dopamine—key neurotransmitters for mood and cognition.

A study published in Frontiers in Nutrition found that participants who consumed more fermented foods had lower levels of stress and improved cognitive performance. Researchers believe this is because probiotics help strengthen the gut lining, supporting a barrier that prevents harmful substances from entering the bloodstream and triggering inflammation that could impair brain function.

Even small amounts of fermented foods can help regulate mood, enhance digestion, and protect long-term brain health—one bite at a time.

Nutrient-Rich Soil, Nutrient-Rich Food

The nutrient density of the food you eat starts long before it reaches your plate—it begins in the soil. Ongoing research suggests farming practices may impact the levels of essential vitamins, minerals, and plant compounds in crops.

One approach gaining attention is regenerative farming, which focuses on rebuilding soil health to grow nutrient-rich crops. A study published in PeerJ compared regenerative and conventional farms across the United States and found that regenerative farms had significantly healthier soil, with higher organic matter and better soil health scores. This translated into crops with higher concentrations of essential vitamins (K, E, B1, and B2), minerals (calcium, phosphorus, copper), and beneficial plant compounds like phytochemicals. For example, cabbage grown on regenerative farms contained notably higher levels of vitamins C, K, and E, along with increased phytochemical content compared to conventionally grown cabbage.

While research in this area is ongoing, these findings suggest that improving soil health could be a key factor in enhancing the nutrient quality of food—ultimately supporting gut health, brain function, and long-term well-being.

Brain-Boosting Foods to Add to Your Plate

Looking for simple ways to nourish both your gut and brain? Try incorporating these nutrient-packed foods into your meals:

Fresh Ingredients with Big Benefits

Reducing food waste isn’t just good for the environment; it can also help you get more nutrients from the foods you eat. Many often-discarded parts of vegetables, like stems, roots, and leafy tops, contain valuable compounds that support gut health and brain function.

Here are a few ingredients rich in key nutrients for cognitive and digestive health:

• Garlic root – Supports gut health and has anti-inflammatory properties.

• Chive microgreens – Rich in flavonoids that help protect brain cells.

• Bok choy & winter greens – Good sources of magnesium, which plays a role in nerve function.

• Spinach – Contains folate, linked to improved mood and cognition.

• Edible flowers – Provide polyphenols that help reduce oxidative stress.

• Ninja radish – High in antioxidants and adds a peppery flavour to meals.

Pairing these fiber-rich vegetables with healthy fats like olive oil or fermented foods like kimchi can further support brain function and gut microbiome diversity.

Smart Ways to Make the Most of Your Food

To increase nutrient intake and reduce waste, consider these simple strategies:

• Use the whole vegetable – Carrot tops, beet greens, and broccoli stems are rich in vitamins and minerals. Try blending them into pestos, adding them to soups, or sautéing them as a side.

• Shop local – Farmers’ market produce is often fresher, which means better nutrient retention compared to store-bought vegetables that have been transported long distances.

• Choose nutrient-rich crops – Foods grown using sustainable farming practices may have higher levels of brain-supporting vitamins and minerals.

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Best wishes,
- The Angiogenesis Foundation