A Harvard nutritionist and brain expert avoids these 5 types of foods that can make you 'tired and stressed'

The industrialization of the food industry has led to the development of inexpensive, highly processed oils created from the byproduct of abundant crops like soybean sunflower and palm oils.

Through processing, these oils become incredibly high in inflammatory omega-6 fatty acids and devoid of anti-inflammatory omega-3, which promotes brain health. Studies have shown that people who consume foods high in omega-6 fatty acids are at higher risk of depression compared to those who consume foods high in omega-3s.

Opt for other alternatives like extra virgin olive oil or avocado oil when cooking.

Apart from pastry desserts, sugar can also be found in surprising foods like ketchup, salad dressings and savory items like french fries.

Added and refined sugars exacerbate inflammation and overwhelm the body with more sugar than it needs, which can create increased anxiety and unstable mood levels.

A 2016 study looked at 715 factory workers and measured their levels of depression, resilience and fried food consumption. It was found that people who consumed more fried foods were more likely to develop depression in their lifetime.

Fried foods are likely mood killers because they’re usually fried in unhealthy fats.

Sugar replacements are increasingly common in foods that claim to be “healthy” by helping you cut down on calories.

Science implicates many artificial sweeteners can contribute to depression. One study showed that people who consume artificial sweeteners, mostly via diet drinks, are more depressed than those who don’t consume them.

To cut down on artificial sweeteners, put natural sweeteners like honey or agave nectar in your beverages.

Probiotics: yogurt with active cultures, tempeh, sauerkraut, kefir, kimchi, and certain cheeses

Prebiotics: beans, oats, bananas, berries, garlic, onions, asparagus, artichokes and leeks

Low-GI carbohydrates: brown rice, steel-cut oatmeal and chia seeds

Medium-GI foods, in moderation: honey, orange juice and whole-grain bread

Healthy fats: monounsaturated fats like olive oil, nuts, nut butters and avocados

Omega-3 fatty acids: fish, tuna, herring and sardines.

Vitamins: B9, B12, B1, B6, A and C

Spices: saffron and turmeric

Herbs: oregano, lavender, passionflower and chamomile