Mental health is complex and it is now thought that nutrition is as important to mental health as it is to heart health. Diet is often used as an adjunct to other forms of treatment, but evidence supports that nutrition could be a front-line approach to conditions like depression, mood disorders, and anxiety.
Studies about the “food-mood connection” have been limited and have shown mixed results. In some studies, people who don’t have a healthy diet were more likely to report symptoms of depression or other mental health issues. And there appears to be some association between certain nutrients in food and emotional wellbeing. These nutrients include omega-3 fatty acids, folic acid, vitamin D, magnesium, B vitamins, and tryptophan. These are all found in foods that are part of a healthy diet.
Today I’ve address 3 main nutrients that have a huge impact on your mental health and stability and practical strategies you can apply to your own diet:
- B-vitamins
- Vitamin D
- Omega-3
B vitamins: Not getting enough B1, B3 and B12 can make you feel low, tired, and irritable. Animal protein foods such as meat, fish, eggs, and dairy, and fortified cereals are rich in B vitamins.
Vitamin D: Topping up vitamin D levels by eating vitamin D-containing foods each day. These include oily fish, fortified milk, beef liver, egg yolks, mushrooms, and fortified breakfast cereals. Vitamin D supplements are also available to buy in health stores, pharmacies, and online.
Omega-3: Some people may be under the impression that all fat is bad for us, but this isn’t the case. Fatty acids, like omega-3 and omega-6, are essential for our brains to function well. Healthy fats can be found in nuts, seeds, oily fish, poultry, avocados, dairy products, and eggs.
