Stressful life is one of the cons of modern life. This stress, in turn, affects brain health. It has been proven by scientific research that different food nutrients have a major impact on our mood and mental health.
Nutrients that have an impact on mental health:
Scientific research has found eight nutrients, in particular, that make a huge contribution to assist healthy brain functioning along with reduction in depression and mood swings.
Vitamin-C: This is an essential water-soluble vitamin, which has a great impact on energy utilisation. But along with this, it is crucial for the synthesis of neurotransmitter including dopamine, noradrenaline, and serotonin. These neurotransmitters provide mood stability and the prevention of depression. Lemons, strawberries, oranges, bell peppers, and broccoli are all high in vitamin C.
Vitamin B6: Along its importance in energy metabolism, pyridoxine plays an important role in serotonin production. It has been observed that deficiency of B6 can lead to depression. Thus, enrich your diet with carrots, spinach, bananas, sweet potatoes, green peas, lentils and other legumes, to deal with the depression.
Omega-3: Omega-3 helps to maintain brain health, particularly EPA and DHA. Apart from maintaining good brain health it also helps to fight with depression. Plant based food sources of omega-3 fatty acids include chia seeds, flax seeds, etc. Fishes, particularly fatty fishes are a good source of omega 3 fatty acids.
Zinc: Low zinc level is associated with depression, ADHD, difficulties with learning and memory, seizures, aggression, and violence. While treating all those zinc boosting supplements can be effective. Foods that are high in zinc include sprouted legumes, seeds, nuts and whole grains.
Magnesium: To maintain a proper hormone balance, enzymatic activity, neurotransmitter functioning magnesium is important. It is proved by scientific evidences that magnesium supplementation is fruitful for improving depression and anxiety symptoms. Magnesium-rich foods are legumes, tofu, whole grains, and leafy greens.
Folate: Studies have found that folate is involved in many metabolic pathways and DNA formation. This also helps in the regulation of serotonin. Folate deficiency is directly linked to depression and anxiety. Foods such as avocado, oranges, spinach and asparagus are high in folate.
Selenium: This is an antioxidant found in food. It is shown by scientific evidence-based studies that consumption of recommended dosage of Brazil nuts reported a decrease in anxiety, depression and tiredness.
Vitamin D: Sunshine vitamin, Vitamin-D deficiency is the most common deficiency found in India. Vitamin D can increase the production of the neurotransmitters which is associated with mood, eg. serotonin. Evidence-based researches have found that vitamin D supplementation helps to maintain positive mental health.