Nutrition affects mental health

Nutrition is a crucial part of our life. It’s the key to healthy living and well-being. But you might be wondering how this vital nutrient can affect your health and wellbeing?

Nutrition can have a huge effect on mental health, not just in terms of its impact on eating but also regarding factors such as stress, sleep, overall mood, and more. We’ve got good news for you, even when it comes to what you need. The fact is many nutritionists suggest that people with poor diets of any kind are at greater risk for psychological problems and conditions, including depression, anxiety, posttraumatic stress disorder, and obesity. What’s more, some are worried about what they’re consuming. As the saying goes, “more is better.” Your diet should always fit within the guidelines set by your doctor. If you’re struggling to figure out exactly what kind of foods and drinks are good for you, we are here to help! Here are 15 nutrients you need to eat regularly that will boost your mental health

1. Vitamin A

This is arguably one of the most important vitamins you could possibly be lacking. Vitamin A is essential for strong eyesight and vision. For example, without enough vitamin A you could find yourself in an awful state of severe visual impairment. This is especially true in children who are born blind, which could cause further trouble later on in their lives. Without sufficient amounts of vitamin A in your system, these children would likely face developmental delays or a harder time learning how to see and read. Children with low levels of vitamin A are particularly vulnerable to infections. According to research, low vitamin A is associated with the development of asthma, pneumonia, allergic reactions to some food or drink, and other illnesses.

When I talk to kids about dietary recommendations, even if you’re on a vegan diet like myself, it’s important to think about the amount of sunshine we get each day to maintain adequate vitamin A levels in our bodies. I often encourage my son to grab a banana because the first thing he eats for breakfast is a high-fiber banana. Plus, since the body has only a few days of exposure to sunlight, the rest of his day is just spent taking care of himself. That leaves no chance to enjoy a balanced meal. However, vitamin A does have plenty of side effects! In addition to encouraging eye growth and making him resistant to common illnesses such as colds, vitamin A is also responsible for raising the IQ in children.

2. Vitamin D

When it comes to immune system health, vitamin D plays a major role. Not only is it necessary for maintaining bone strength and improving red blood cell function, but it reduces inflammation throughout your body. When combined with calcium, vitamin D is necessary to prevent heart attacks and improves digestive health, immune response, brain health, energy uptake, muscle contraction, recovery from exercise trauma, and much more. With all this being said, it’s easy to overlook how vitamin D is connected to physical pain relief. There is some evidence suggesting that menopausal women with low levels of vitamin D may experience higher levels of chronic pain than normal people. Although vitamin D deficiency is rare, I think it’s important to know that most adults should get enough to prevent osteoporosis and maintain proper bone density. Another question I’m getting from clients is whether there is a link between vitamin D supplementation, the common vitamin supplement commonly taken in supplements, and arthritis and other musculoskeletal disorders. Based on my own studies, I believe there is. To answer the questions that have been asked of me (which is most certainly many others as well), I want to clarify that while there is evidence indicating that vitamin D supplementation is effective at both preventing and treating symptoms of arthritis, there is currently very little consensus about how vitamin D affects the joints directly. One factor that remains unclear is whether the vitamin D itself gets absorbed or its active ingredient is released from your gut in the form of compounds called DNA strands called intercalcines, which are removed by your intestinal lining. My hope for the future is that with new research and testing, more vitamin D research in general, and potentially even additional forms of vitamin D supplementation will happen in the near future — much like what happened recently for fish oil. Until then, let’s keep things moving forward.

3. Omega Foods

Did you just hear that omega 3 fatty acids are beneficial to mental health? Well, yes and no. First, omega 3 fatty acids are found naturally in fish oil and other seafood. These are known to have anti-inflammatory properties, help reduce inflammation and relieve constipation, promote cardiovascular health, support memory and cognitive functions, reduce nausea and vomiting, and decrease your appetite. Over the years, scientists have discovered a number of different types of omega 3 polyunsaturated fatty acids (see table below) that have numerous effects in humans and animals. They can positively impact almost every organ in your body… whether that’s your brain, heart, liver, skin, or intestines. Of course, since there is nothing like the deliciousness of salmon and other oily fish, it’s safe to say that these three fatty acids are excellent for keeping you feeling mentally sharp. On the other hand, I do agree that too much intake of saturated fat can make you feel really bad and, to this day, is linked to multiple chronic diseases and disorders like heart disease, stroke, type 2 diabetes, and more. And again, there is a lot of anecdotal evidence indicating that a moderate intake of omega 3 fatty acids can help with depression and anxiety, but no conclusive evidence has shown that there is any real science behind the claim. Do yourself a favor now and start adding some soy sauce to your dinner list.

4. Iron Deficiency

A lot of us associate iron deficiency to having headaches and sore throats. Yet while these two may be related to the body, not necessarily to being deficient in iron, it’s a serious issue nonetheless. While deficiency in iron may be more specific to certain groups of people, it can occur anywhere in your body. Even though it’s largely due to hormonal issues, it’s possible that the thyroid gland is not working correctly. Additionally, iron is involved in the functioning of nearly every cellular organ in the body.

5. Calcium

There are over 300 minerals, many of which carry particular biochemical roles within our cells, organs, bones, cartons, etc. If calcium is not enough for you, consider taking in excess amounts of magnesium. Magnesium is needed by our skeletal muscles due to its ability to relax and ease fatigue, raise our energy, and support our mental clarity. Additionally, it supports nervous systems, promotes healthy blood pressure, acts like electrolyte ionophores that control water movements, and modifies neurotransmission and excitation of nerve impulses. Its primary function as a cofactor in several enzymes and proteins including those responsible for enzyme kinases, protein phosphatase activity, RNA phosphatylation, and translation elongation. Lastly, like magnesium, calcium is essential for our DNA structures. Many times, if I didn’t include magnesium and calcium into a recipe a decade ago, today’s version wouldn’t be complete without the inclusion of B12 vitamins. B12 is a trace mineral with lots of clinical importance. Most adults need approximately 11,000 mcg of B12 daily, which isn’t enough for anyone living a long, fulfilling life. How big a problem in the world is B12 if it’s the reason we feel tired and sluggish? Luckily, there are many options available, so don’t give up. Start with giving yourself a zinc supplement and take your pick from various brands and mix and match among them until you find something that works for you