Module 12: The Crucial Nutrients of Mental Fitness
Your mental fitness and mental health depend on proper nutrition. After all, your brain uses 20% of the energy that you consume and depends on key essential vitamins and minerals.
When the brain is deprived of these nutrients, your mood, level of anxiety, cognitive abilities and overall brain health will suffer.
Research now clearly shows that improving the quality and nutrient density of the food we eat can improve our mental health and mental fitness, and even help treat clinical depression and anxiety.
Our published research on Antidepressant foods found these 12 key nutrients that have been shown to have the biggest impact on both the prevention and treatment of mental health.
Folate is found in foods like brussels sprouts, leafy greens, and oranges and helps support the creation of new brain cells.
Iron is found in foods like pumpkin seeds, meat, and oysters and helps build red blood cells.
Long chain Omega-3s EPA and DHA found in foods like salmon, sardines and mussels are key components of brain cells, anti-inflammatory and stimulate the production of BDNF.
Magnesium is found in foods like almonds, spinach and beans and is related to anxiety, sleep quality and mood
Potassium is found in foods like avocados, bananas, and white beans and is needed for every impulse that travels along your neurons
Selenium is found in foods like mushrooms, brazil nuts and oysters and is key for proper thyroid function.
Thiamine is found in foods like nuts, legumes and beef and plays a fundamental role in energy production and metabolism.
Vitamin A is found in foods like yellow and orange vegetables, mackerel and wild salmon and has been linked to neuroplasticity.
Vitamin B6 is found in foods like eggs and pistachios and plays a pivotal role in brain development and function.
Vitamin B12 is only found in animal products. It is central to the production of important neurotransmitters such as serotonin and dopamine. Vegetarians, vegans, and plant based eaters need to supplement this important nutrient.
Vitamin C is found in foods like cherries, chilis and red peppers and functions as a powerful antioxidant.
Zinc is found in foods like pumpkin seeds, oysters and turkey and helps regulate brain signaling and neuroplasticity.
Healing the Modern Brain asks you to support your mental health with these key nutrients. Be sure to download the resources for this module to start nourishing your mental health today.