Nutrients That Can Help in Improving Mental Health

Table of Content 

• Nutrients And Their Impact on Mental Health Conditions

• Nutrients That Are Good For Mental Health

• Top 10 Foods For Improving Mental Health

• Take-Home Points

• FAQ on Nutrients That Can Help in Improving Mental Health

Introduction

A healthy mind is a gateway to a healthy life. In the world, two of the most prevalent mental health conditions are anxiety and depression. Depression may rank among the world's top health concerns by 2030, according to the World Health Organization (WHO). You might be knowing that your food affects your physical health, but do you know that it can have a significant impact on your mental well-being?

A growing field called nutritional neuroscience is shedding insight into how nutrition affects the human brain, behavior, and emotions. The typical dietary intake pattern in many Asian and American countries reveals that the populations are frequently inadequate in several nutrients, including important vitamins, minerals, and omega-3 fatty acids. This can even affect mental health. Studies have shown that taking daily supplements of essential nutrients can frequently help people feel better. 

A successful therapeutic intervention—nutritional therapy—is emerging as a result of mounting scientific evidence. These may be useful for treating and, to a lesser extent, preventing conditions like addiction, autism, schizophrenia, bipolar disorder, eating disorders, and attention-deficit/hyperactivity disorder (ADD/ADHD).

Side effects are a regular occurrence with most prescription medications, including popular antidepressants. The patients frequently skip taking their medications as a result of this. Psychiatrists commonly run into this kind of non-compliance.

To overcome this noncompliance, psychiatrists can use alternative and effective methods. One of these is to become aware of supplementary or alternative nutritional therapies. Not just diseased but even healthy individuals like you and me can try incorporating these nutrients in our daily diet and keep our minds healthy.

In this article, you'll read further about the various nutrients that would improve your mental well-being.

Nutrients And Their Impact on Mental Health Conditions

Several studies conducted so far have shown a link between diet and mental well-being. The current analysis includes a total of 21 papers from 10 different countries that satisfied the inclusion criteria. An apparently lower incidence of depression was shown to be associated with a dietary pattern that included high intakes of fruits, vegetables, whole grains, fish, olive oil, low-fat dairy, and antioxidants, and low intakes of animal foods. 

While a high intake of red or processed meat, refined carbohydrates, sugar, high-fat dairy products, butter, potatoes, and high-fat gravy, together with a poor intake of fruits and vegetables, were observed to be related with a significantly higher risk of depression.

Similar findings from earlier research showed that if you eat a lot of fat and high sugar then you are at more risk of anxiety by the age of 50.. It's interesting to note that identical findings have been seen in children and teenagers. 

It has also been found that more consumption of nutritious foods, such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables, has been linked to a lower incidence of depression during adolescence, according to a 2019 evaluation of 56 research.

Nutrients That Are Good For Mental Health

1. Omega 3 fatty acids (found in chia seed, flax seed,  ghee, salmon, other fishes)

2. Vitamin B (found in green leafy vegetables,  meat, pulses, and peanuts)

3. Vitamin D (found in milk, egg yolk, and mushrooms)

4. Vitamin C (found in oranges, green chili, and lemon)

5. Vitamin A - found in carrots, spinach, mangoes 

6. Zinc (found in amaranth, garden-cress seeds, and all pulses)

7. Magnesium  (found in amaranth leaves, sunflower seeds, walnuts, bananas, and apricots)

Top 10 Foods For Improving Mental Health

When we talk about health, it does just denote physical well-being but also includes mental well-being. Most of us are careful about how we look but we avoid a very important factor, which is mental health.

We always try to control our calorie intake, some even exercise on a regular basis which is a very good habit to keep us healthy. We are living a sedentary life and even our eating habits aren't very healthy.

But here are a few food items that you can corporate in your daily diet that is good for your mental health. You should always consult your physician and dietician before starting something new. They can help you curate a personalized diet chart that would be beneficial for you.

These food items are:

1. Whole grains - This includes a wide variety of foods like beans, soy, barley, quinoa, corn, rye, oats, and brown rice. Although your body and brain use carbohydrates for energy, we consume too many simple carbohydrates, which cause blood sugar levels to rise. Whole grain foods contain complex carbs, which cause the body to create glucose more gradually and as a more steady source of energy.

Furthermore, eating whole grains along with foods like chicken and turkey can further lessen symptoms of depression and anxiety while enhancing brain function. Whole grains help the brain absorb the amino acid tryptophan.

2. Green leafy vegetables - A variety of nutrients can be found in dark leafy greens like spinach, chard, kale, collard greens, and beet greens, including - Iron, Calcium, Magnesium, Potassium, Folate, and fatty acids omega-3. Magnesium, omega-3 fatty acids, and folate all promote mental and brain function. Furthermore, research indicates that low folate levels may be linked to sadness, exhaustion, and insomnia. In order to maintain good folate levels, it is crucial to consume a lot of leafy greens together with other foods you should eat every day.

3. Berries - Strong antioxidants can be found in berries like blueberries, raspberries, strawberries, blackberries, and others. They are therefore very helpful for mental wellness. The relationship between antioxidant levels and depression was validated by a review analysis that included 115 publications. It was observed that antioxidant levels were lower in depressed patients than in a control group of people without a mental health diagnosis. In addition, antioxidant levels rose after depression treatment. Antioxidants boosted mental wellness in just six weeks, according to another study. 80 individuals with psychiatric illnesses brought on by stress consumed an antioxidant-rich diet over 42 days. Researchers then discovered that the subjects' blood levels of antioxidants had significantly increased. Additionally, their levels of anxiety and despair significantly decreased.

4. Avocados - Another food that has good fats that support brain health is avocados. In reality, fat accounts for three-fourths of an avocado's calories. Oleic acid, a monounsaturated fat, makes up the majority of this "healthy" fat. Additionally, avocados contain tryptophan - an amino acid with significant effects on mood and mental health. Tryptophan-rich foods enhance mood and mental stability in general. Avocados also have vitamin B6 and folate in them. This specific B vitamin promotes the synthesis of tryptophan. Avocados are an excellent example of a food that improves mood.

5. Chia seeds - Omega-3 fatty acids are highly concentrated in chia seeds. It has been found that 1,769 mg of omega-3s are present in one tablespoon of chia seeds. Both serotonin and dopamine, which are essential for mood and mental health, are affected by these nutrients in their function. Additionally, magnesium, which is commonly referred to as "the stress antidote," is included in chia seeds. Some medical professionals and researchers think that the rise in depression rates can be attributed to our diets' inadequate magnesium intake.

6. Nuts - Nuts, like walnuts, almonds and cashew etc, are a great source of omega-3 fatty acids that aid with depression. One food that helps the brain get oxygen is cashews, which also contain magnesium. Phenylalanine, a substance found in almonds, has been demonstrated to assist in the brain's production of dopamine and other mood-enhancing neurotransmitters. Additionally, phenylalanine has been associated with a decrease in Parkinson's disease symptoms.

7. Tomatoes - Lycopene, the pigment that gives tomatoes their red color, is a type of phytonutrient that has numerous health benefits. The fight against brain disease is just one of the many health benefits it offers. By preventing cell damage, it has been demonstrated to postpone the beginning and progression of Alzheimer's disease. Lycopene has also been demonstrated to support concentration, reasoning, memory, and attention.

8. Salmon - Salmon is the healthiest type of fish, while other types are good for you. It is a "fatty" fish that has been related to a decline in mental diseases including depression thanks to its high omega-3 fatty acid content. Omega-3s have also been demonstrated to improve memory and learning. Salmon naturally has a lot of vitamin D, which is frequently added to foods and has been associated with a reduction in the incidence of depression. Tuna, mackerel, and herring are some more kinds of fish that have significant Omega-3 concentrations.

9. Chicken - Chicken is a great lean protein option that also contains the amino acid tryptophan. It aids in the body's production of serotonin, which is essential for assisting the brain in controlling mood, battling depression, and maintaining sharp memory.

10. Dark chocolate - Dark chocolate contains high levels of cocoa and thus is better than milk chocolate. The best cocoa content is 85% or above, thus the darker, the better. An antioxidant called flavonoids is abundant in dark chocolate. It has been demonstrated to improve mood, improve concentration, and memory, and aid older persons battle cognitive decline. But do keep in mind that you should still limit your intake of chocolate.

Take-Home Points

Now you know the various food items that you can corporate in your daily diet that would help keep your mind healthy. These are the food items that might be present in your kitchen but you don't know about their benefits. But remember to consult your physician and dietician before adding something to your diet. 

References

1. Dietary patterns and depression risk: A meta-analysis

2. Mediterranean diet, stroke, cognitive impairment, and depression: A meta-analysis

3. Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study

4. Nutritional Aspects of Depression in Adolescents - A Systematic Review

5. A Meta-Analysis of Oxidative Stress Markers in Depression