Nutrients for mental health
Nutrients to support mental health.
It is important to have a balanced diet that includes a variety of nutrients as this is essential for overall health, including mental well-being. While there is no individual "miracle" nutrient for mental health, certain nutrients have been associated with supporting brain function and promoting good mental health. Here are some important nutrients that may be beneficial:
Omega-3 fatty acids: These essential fats are crucial for brain health and have been linked to reducing symptoms of depression and anxiety. Good sources include fatty fish (salmon, trout, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and soybeans.
B vitamins: B vitamins, including folate (B9), vitamin B6, and vitamin B12, play a role in producing brain chemicals that regulate mood. Good sources include whole grains, leafy green vegetables, legumes, eggs, dairy products, and lean meats.
Vitamin B6: This deserves special mention as Vitamin B6 is required for the conversion of tryptophan into serotonin (One of the major happy hormones). Including foods rich in vitamin B6, such as poultry, fish, organ meats, potatoes, bananas, and chickpeas, in your diet can support the synthesis of serotonin.
Antioxidants: Antioxidants help protect the brain from oxidative stress and inflammation. Foods rich in antioxidants include colourful fruits and vegetables, such as berries, spinach, kale, and citrus fruits. Aim to include all the colours of a rainbow in your meals every day.
Magnesium: Magnesium is involved in biochemical reactions in the brain and has been associated with reducing symptoms of depression. Good sources include dark chocolate, almonds, spinach, avocados, and legumes, although dark chocolate should only be consumed occasionally.
Zinc: Zinc is essential for neurotransmitter function and has been linked to mental well-being. Food sources of zinc include oysters, beef, poultry, pumpkin seeds, and legumes.
Vitamin D: Low vitamin D levels have been associated with depression and seasonal affective disorder (SAD). While sunlight is the best source of vitamin D, it can also be found in fatty fish, fortified dairy products, and egg yolks. Consider a supplement, especially if you live in the Northern Hemisphere.
Whilst these nutrients are an important part of our overall health and well-being, consider other factors such as exercise (do you get enough), time spent in nature (it is a great mood lifter), levels of stress (if they are high or prolonged then this can affect your ability to uptake certain nutrients) and connect with other people. All of these, and more, can adversely affect your health and well-being.
At the time of writing this, the cost of food has increased by around 14% with no end in sight. It’s a sad fact that convenience food is mostly cheaper than fresh food so if money is tight and you’re reading this thinking ‘how’ - I hear you. Do your best to have variety in your diet. Wherever possible, make things from scratch and batch cook as this saves on fuel (assuming you can store it easily). Minimise waste by planning your meals and if you need help putting food on the table - ask. Community fridges and local organisations seek to reduce food waste by re-distributing food that would otherwise go to landfill to the local community. Find your nearest and join in the campaign to reduce food waste. Foodbanks are also an option and are there for anyone who finds themselves in need.
Whilst I am a qualified nutritional advisor, I would always recommend Laura Shipp as the first port of call, especially for health-specific issues.
