2022-08-24

5 amazing nutrients to improve your mental health

By Tasso Konia
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What you consume during the day can actually make or break your day. Fueling your brain with the right nutrients and a high-quality diet may increase focus, mood, and energy levels, eventually increasing productivity and promoting happy hormones like dopamine, oxytocin, and serotonin.

When we are feeling low, we crave processed meals and sweet items, but they only provide a temporary boost and instead steal our energy. Your mental health is good and life is worth living when you feel energetic and have more control over your emotions. An unhealthy diet, on the other hand, may worsen your mental health over time. Eating fatty foods and sugary treats can cause inflammation and oxidative stress, which can lead to depression and anxiety.

If you are feeling down and on the edge of poor mental health, making the appropriate dietary choices can help you improve your brain health and reduce anxiety symptoms.

In a recent Instagram post, nutritionist Lovneet Batra highlights nutrients that are beneficial to mental health.

MAGNESIUM

Magnesium is a calming mineral that nourishes the nervous system and helps prevent anxiety, fear, nervousness, restlessness and irritability.

Source: Amaranth leaves, sunflower seeds, walnuts, banana, apricots

OMEGA-3 FATTY ACIDS

There are three types of fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at helping with anxiety

Source: Chia seeds, flaxseeds, ghee

B-VITAMINS

B vitamins are a group of eight different nutrients particularly B6, B9 (folic acid) and B12, are essential for the proper function of the nervous system and can help manage anxiety

Source: Peanuts, legumes, leafy greens

ZINC

Low levels of zinc, possibly associated with concurrent oxidative stress, may cause lower GABA and glutamate, having an anxiogenic effect, and that foods rich in zinc raises GABA levels that may help improve anxiety symptoms.

Source: Amaranth, garden-cress seeds, all lentils

VITAMIN D

Many people are deficient in or have suboptimal levels of vitamin D, a fat-soluble nutrient that’s essential for brain function and mood regulation. Studies show that vitamin D inadequacy or deficiency is particularly common in people with mental health conditions, including anxiety disorders

Source: Egg yolk, mushrooms, vitamin D fortified foods and supplements

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