Just as some foods can have a negative effect on your mood and general disposition, experts find that certain foods, most of them rich in nutrients, can have the opposite effect, as previously noted. Here Joanne Washburn, Food.news, reflects on getting the proper nutrients for better mental health:
“The foods you pile onto your plate affect both your mind and your body. In fact, out of the many strategies you can use to keep your mental health in check, from staying active to getting enough sleep, eating the right foods is arguably the most important, as evidenced by several studies on the subject.
And eating the right foods naturally means getting more of certain nutrients, too, particularly those that boost your mental health and keep problems like anxiety and depression at bay.
Top nutrients for mental health
Look after your mental health by getting more of these eight nutrients from a balanced diet:
Research suggests that getting enough selenium from foods can help improve mood, relieve anxiety and make depression more manageable. Selenium is also associated with better memory in older adults.
Selenium is a trace mineral, which our bodies need in trace amounts as well. You can get selenium from foods like brown rice, whole wheat, Brazil nuts, liver and fish.
Vitamin D is best known for its role in bone health. But this particular micronutrient is also essential for brain development and functioning, so much so that low levels of vitamin D can lead to depression.
Our bodies produce vitamin D when the sun hits our skin. But we can also get this vitamin from various foods, including beef liver, eggs and fatty fishes like salmon, tuna and sardines.
Omega-3 fatty acids
Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are considered vital for normal brain function and development. EPA and DHA are also the most promising when it comes to improving mood disorders.
Fatty fishes are extremely rich in omega-3 fatty acids. But they can also be found in plant-based foods, such as walnuts, chia seeds, flaxseeds and flaxseed oil.
Vitamins A, C and E are powerful antioxidants that remove free radicals from our bodies. These molecules are notorious for damaging DNA and causing serious diseases. In the brain, free radicals may cause inflammation, which is associated with depression. Free radicals can even accelerate brain aging.”
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Read More … Article Source: https://www.food.news/2020-12-05-best-nutrients-for-mental-health.html
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