5 Nutrients Essential for our Mental Health

Art by Kalie Yang

Our brain works 24/7  to keep us going and requires nutritious foods to protect it from oxidative stress produced when the body uses oxygen, which can damage cells. Poor nutrition may be one of the reasons for experiencing low mood, and improving diet may help to protect not only physical health but also mental health. 

Omega-3

Omega-3 plays a role in brain development and functioning due to its anti-inflammatory properties and affects the transmission of dopamine and serotonin, according to Mary A. Dr. Fristad from the Wexner Medical Center at Ohio State University. There are three main types of omega-3 fatty acids:

• EPA (eicosapentaenoic acid). EPA is a marine omega-3 because it’s found in fish.

• DHA (docosahexaenoic acid). DHA is also a marine omega-3 found in fish.

• ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.

DHA is vital for producing serotonin, a hormone that helps us regulate our moods naturally. Healthy production and regulation of serotonin can also reduce anxiety and stress levels. 

Magnesium

Among micronutrients, magnesium plays a critical role in brain function and mood since it is essential for optimal nerve transmission and affects cortisol levels in the body. Cortisol is associated with stress, so lowering its levels in the body may have some impact on relieving anxiety. For this reason, it plays a fundamental role in the correct functioning of the central nervous system. 

B Vitamins 

There are eight B vitamins essential for our body. They are Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folate), and Vitamin B12 (Cobalamins). Boosting your mood and lowering anxiety are two benefits of taking B vitamins. For instance, a study in the Journal of Functional Foods found that individuals who consumed foods high in B vitamins experienced significantly lower anxiety and stress levels than those who did not. However, vitamin B12 is especially effective in natural vitamins for anxiety. For instance, there is a significant association between low B12 levels and higher rates of anxiety and depression. B12 also has additional advantages for brain health, such as improving concentration and boosting energy.

Vitamin C

Although vitamin C is often thought of as an immune system builder, it is also very good for your brain and one of the best vitamins for stress and anxiety. This antioxidant crucially maintains your central nervous system's equilibrium. According to a study published in the Journal of Nutritional Biochemistry, vitamin C deficiency is widely associated with stress-related diseases, and supplementing with vitamin C may help you feel better and have less anxiety. Additionally, long-term anxiety increases cortisol levels, a stress hormone linked to a higher risk of diabetes and many other diseases. Your body may be able to better regulate its cortisol levels with the help of vitamin C.

Vitamin D

A hormone with receptors in almost all of the body's cells and tissues, vitamin D, is more than just a nutrient. Over 1000 genes in the human body are reportedly affected, with an estimated 3% of the human genome being regulated by the vitamin D endocrine system. It has been demonstrated that vitamin D supports healthy immune, skeletal, and neurological systems, among other body systems. Vitamin D insufficiency might be related to higher levels of anxiety and depression. 

Balanced diet for the brain

You need food to build new proteins, cells, and tissues in your brain and nervous system. Your body needs a variety of carbohydrates, proteins, and minerals to operate properly. Instead of eating the same meals every day, nutritionists advise eating meals and snacks that include a variety of foods to get all the nutrients that enhance mental functioning.

The top three foods to include in a balanced diet for the mind are as follows.

1) Complex carbohydrates

You can get energy from complex carbohydrates like those found in starchy vegetables and brown rice. More nutritious and longer-lasting than sugar and candy's simple carbohydrates are foods like quinoa, millet, beets, and sweet potatoes.

2) Lean proteins 

Lean proteins give your body the energy to think and react quickly. Chicken, meat, fish, eggs, soybeans, nuts, and seeds are good protein sources.

3) Fatty acids

Your brain and nervous system need fatty acids to operate properly. They can be found in flaxseeds, nuts, fish, meat, and eggs.

Mental Health Society of Greater Victoria aims to foster a community that speaks openly about mental health. For more content related to mental health, follow us on Facebook and Instagram.