Mental
Health
NUTRITION

Nutritional status plays an important role in mental health, and poor nutrition may contribute to the pathogenesis of major depressive disorder(MDD). Data supports a relationship between MDD and folic acid status, with a strong likelihood that these nutrients can be used effectively to treat MDD or to augment existing treatments.

Although the nutrients discussed here have varying physiologic roles in maintaining mental health, what unifies them is that a deficiency of each is relatively common among individuals who consume a typical Western diet. Although nutrient deficiencies are prevalent among all Americans, they disproportionately affect low-income individuals.

Whole Grains (Complex Carbohydrates)

Whole Grains

  • Complex carbs: Releases glucose slowly, helping us feel full longer & providing a steady source of fuel for the brain & body
  • Primary source of energy for the brain is glucose from carbohydrates
  • Releases serotonin, a mood-boosting neurotransmitter
  • Selenium: A mineral that helps to reduce oxidative stree in the brain associated with some cases of mild to moderate depression in the elderly population
Lean Proteins

Lean Proteins

  • Second most abundant substance in the body (behind carbs)
  • Amino acid tryptophan (building block of protein) can help boost mood and reduce irritability
  • Tyrosine and other amino acids may help releive stress, promote tranquility or restfulness, and interact with serotonin in the brain to improve feelings of contentment
Wild Cold Water Fish

Wild Cold Water Fish

  • High in omega-3 fatty acids, may reduce symtoms of depression, clinically defined mood swings such as postpartum depression, schizophrenia, and attention deficit hyperactivity disorder (ADHD)
  • Omega-3s have an effect on the production of neurotransmitters (brain xhemicals responsible for moods) including dopamine and serotonin
  • Support synapses in the brain to boost learning and memory
Leafy Greens

Leafy greens

  • High in folic acid and other B vitamins, which can reduce symptoms of depression, fatigue, and insomnia
  • Also high in selenium (a mineral that helps reduce oxidative stress in the brain associated with some cases of mild to moderate depression in the elderly population)
Dairy and Active Cultures

Dairy and Active Cultures

  • Rich in calcium, vitamin D, whey protein, which help reduce fatigue, repair cell damage, stabilize mood, and promote feeling of well-being
  • Fermented foods with active cultures contain probiotic (healthy bacteria) which have shown in studies to reduce anxiety and stress hormones and effect neurotransmitter GABA
Multi-vitamins

Multi-vitamins

  • Deficiencies can cause or aggravate many neurological problems and some mental illnesses
  • Magnesium and B-12 vitamins can be particularly helpful in reducing symptoms of depresssion
Chocolate

Chocolate

  • Small amounts of dark chocolate can affect the levels of brain endorphins feel-good chemicals produced by the body

Source Links:
www.nih.gov
www.wikihow.com
www.webmd.com