3 Top Nutrients for Mental Health

DISEASE PREVENTION & ALTERNATIVE MEDICINE / WRITTEN BY THE CHOICES MARKET NUTRITION TEAM

One important way to support mental health is to structure your diet that fuels your body physically and mentally. In the same way that mood drives our food choices; our food choices can have a major effect on our mood and wellbeing. Here are 3 nutrients to best support your mental health:

1. Get enough Fiber

Having enough fiber in the diet is important to feed the bacteria in your gut. They produce a variety of neurotransmitters such as serotonin, an important regulator for mood, sleep, and appetite. Recommendations for fiber are 38g/day for men (19-51yrs) and 25g/day for women (19-50yrs).

High fiber foods include:

  • Fruits and vegetables: avocadoes, cherries, broccoli, spinach
  • Legumes: dried beans, lentils, peas, soybeans
  • Nuts and seeds: ground flaxseeds, pumpkin seeds, sunflower seeds, almonds, hazelnuts
  • Whole grains: breads, cereals, pasta, brown rice, oats, crackers

2. Eat foods with B Vitamins: Folate, Vitamin B12

B vitamins are nutrients associated with maintaining optimal mental health by producing brain chemicals that affect mood. Foods high in B12 include clams, liver, fortified nutritional yeast, trout, salmon, tuna, beef, yogurt. Good sources of folate are found in green leafy vegetables, beans, and citrus fruits.

3. Consume Healthy Fats: Omega-3 Fatty Acids

Omega-3 fats are polyunsaturated fatty acids that have important roles in brain development and brain cell signaling. These are found in fatty fish such as salmon, herring, sardines, mackerel, and trout. For plant-based sources, include walnuts, ground flax seeds, and ground chia seeds.

It is important to eat a diverse diet that is not restrictive of any food groups and all foods can fit! There is no such thing as a “perfect diet” as health needs are individualized. Use these tips to make food choices that will fuel your body with the adequate energy and the optimal nutrients needed to support itself but also include some fun foods that you enjoy and enjoy meals with family and friends to support your mental health.

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