Food for mental health wellness

The seven nutrients important for mental health and where to find them

Dietary nutrients are important for mental health , so they have a potential effect on mental health. The robust body points of a rapid research to eliminate the harmful effects of unhealthy food and nutrient deficiencies, and for the protective value of a healthy diet - to maintain and promote mental health - along with the necessary nutrient supplements as required is.

Research literature has suggested that dietary improvement and nutritional interventions can help in reducing the risk, or arresting the progress of some mental disorders. Clinical studies support the use of some nutrients, which affect beneficial neurochemical activities for the treatment of mental disorders in the form of psychological dosage.

But when some evidence supports these natural compounds as having a regulation effect of brain chemistry, or having a role in the treatment of some mental disorders, we are currently present to be particularly effective in treating food for mental illness. Can not name in Based on the advice from a qualified health professional (if required) the best nutrition advice at this point is to cultivate an unprotected wholefood diet with use according to the prudent rules of nutrients.

Meanwhile, there are seven major nutrients which can positively affect the health of the brain, and the foods that appear in them

1. Omega 3

Polyunsaturated fats (especially in omega-xxx fatty acids) have an important role in maintaining proper neuronal structure and function, as well as modulating important aspects of inflammatory pathways in the body. Omega-XANX supplements are beneficial for addressing symptoms of depression, bipolar depression and post-traumatic stress disorder. And it can potentially help avoid psychosis.

2. B vitamins and folate

We need B vitamins for a series of cellular and metabolic processes, and they have an important role in the production of many brain chemicals. The lack of folate (BXUXX) reported in the depressed population and among those who give a bad reaction to the antidiintents

Many studies have evaluated the antidepressant effect of folic acid (artificial form of foil) with antidepressant drug. Some positive results show either on the reaction of these drugs or the onset of reaction

Folate is found abundant in leafy green vegetables, legumes, whole grains, brewer's yeast and nuts. Unusual meat, eggs, cottage cheese, dairy, whole grains and nuts, in general, are the richest in B vitamins. If you are going to take dose, then B vitamins are advised to take them together they have a synergistic effect.

3. Amino acids

Building blocks are for building amino acids, from which brain circuits and brain chemicals are formed. Some amino acids are predecessors of mood-modulating chemicals; For example, transplantation is necessary for making serotonin. Another example is cysteine, a sulfur-based amino acid that can be converted into glutathine - the body's most powerful antioxidant

When given as a supplement, an amino acid form known as n-acetyl cysteine   (NAC) is found in the body glutathione. We have the evidence that it is helpful that bipolar depression, schizophrenia, trichotylomania, and other binding and addictive behavior in another amino acid-based nutrient called S-adenosial methionine (Sam) is the antidepressant properties.

Amino acids are found in any source of protein, especially meat, seafood, eggs, nuts and legumes.

4. Minerals

Minerals, especially zinc, magnesium and iron, have important roles in nerve related work.

Zinc is being included in many brain chemistry reactions, to detect an abundant element. It is also a key element to support proper immune function. Has been linked to lack of depression and increasing evidence for zinc supplement are the improvement in depressed mood, mainly with antidepressants

Magnesium is also involved in many brain chemistry reactions and is associated with deficiency Iron is involved in many neurological activities for symptoms of depression and anxiety and is associated with lack of anxiety and depression as well as development related problems.

5. vitamin D

Vitamin D is a fat-soluble compound that is important for the development of the brain because it is for the development of bones. Data suggests lower maternal level of Vitamin D is implicated in schizophrenia risk, and an increase in depressed symptoms associated with deficiency. But there is very little evidence to support the use of Vitamin D supplements to prevent depression.

Vitamin D can be synthesized through sunlight: 3 minutes per day on skin between 15am and 10pm during the summer, however, be sure to get professional health advice about skin cancer concerns, except sunlight Vitamin D can also be found in oil fish, UVB-exposed mushrooms and fortified milk.

6. Plant based antioxidants


Oxidative stress and brain cells hav
e increased damage, trapped in a range of mental disorders, including depression and dementia. Antioxidant compounds can "freeze" the free radicals (such as "polyphenols", found in fruits and some herbs, as in the form of which) to give damage cells a natural way to deal with excessive oxidation

Consuming natural antioxidant compounds through its diet is better than taking high dose supplements of synthetic vitamins A, C or E, because the oxidative system closely observes and can actually be more harmful.

7. Microbiotics

Research shows the relationship between bacteria in our courage and brain health, which can affect mental health when the structure of the stomach microbotio is less than optimum, its result may be negative effects in the inflammatory reactions, the nervous system and Brain function

A balanced microfloral environment is supported by food rich in foods, which nurture beneficial bacteria and reduce harmful microbial species, such as Helicobacter. The beneficial microflora can also be supported by fermented foods such as tempe, cycrot, kefir and yogurt, and rich foods rich in pectin such as fruits skin.

Now what?

In the vegetarian, fatty and processed foods, with high dietary depression and bad brain health, while nutritious supplement may play a role in maintaining proper brain function and treating some psychological disorders, nutrients are fully balanced The diet should be consumed as part of the diet.

There is enough research evidence now to show the importance of nutrients for mental and physical health. A. Discussion about diet and nutrition should be the starting point in talking about mental health, as it is for physical health.