Module 12: The Crucial Nutrients of Mental Fitness - Drew Ramsey MD

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Module 12: The Crucial Nutrients of Mental Fitness

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Module 12: The Crucial Nutrients of Mental Fitness

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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.

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When the brain is deprived of these nutrients, your mood, level of anxiety, cognitive abilities and overall brain health will suffer.

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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.

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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.

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Folate is found in foods like brussels sprouts, leafy greens, and oranges and helps support the creation of new brain cells.

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Iron is found in foods like pumpkin seeds, meat, and oysters and helps build red blood cells.

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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.

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Magnesium is found in foods like almonds, spinach and beans and is related to anxiety, sleep quality and mood

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Potassium is found in foods like avocados, bananas, and white beans and is needed for every impulse that travels along your neurons

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Selenium is found in foods like mushrooms, brazil nuts and oysters and is key for proper thyroid function.

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Thiamine is found in foods like nuts, legumes and beef and plays a fundamental role in energy production and metabolism.

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Vitamin A is found in foods like yellow and orange vegetables, mackerel and wild salmon and has been linked to neuroplasticity.

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Vitamin B6 is found in foods like eggs and pistachios and plays a pivotal role in brain development and function.

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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.

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Vitamin C is found in foods like cherries, chilis and red peppers and functions as a powerful antioxidant.

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Zinc is found in foods like pumpkin seeds, oysters and turkey and helps regulate brain signaling and neuroplasticity.

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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.

© 2022 DrewRamseyMD

© 2022 DrewRamseyMD

Eat Complete

Winner of a 2017 IACP Cookbook Award  •  Finalist for a Books for a Better Life Award

Named one of the top health and wellness books for 2016 by Well + Good and MindBodyGreen

 

From leading psychiatrist and author of Fifty Shades of Kale comes a collection of 100 simple, delicious, and affordable recipes to help you get the core nutrients your brain and body need to stay happy and healthy.

What does food have to do with brain health? Everything.

Your brain burns more of the food you eat than any other organ. It determines if you gain or lose weight, if you’re feeling energetic or fatigued, if you’re upbeat or depressed. In this essential guide and cookbook, Drew Ramsey, MD, explores the role the human brain plays in every part of your life, including mood, health, focus, memory, and appetite, and reveals what foods you need to eat to keep your brain—and by extension your body—properly fueled.

Drawing upon cutting-edge scientific research, Dr. Ramsey identifies the twenty-one nutrients most important to brain health and overall well-being—the very nutrients that are often lacking in most people’s diets. Without these nutrients, he emphasizes, our brains and bodies don’t run the way they should.

Eat Complete includes 100 appetizing, easy, gluten-free recipes engineered for optimal nourishment. It also teaches readers how to use food to correct the nutrient deficiencies causing brain drain and poor health for millions. For example:

• Start the day with an Orange Pecan Waffle or a Turmeric Raspberry Almond Smoothie, and the Vitamin E found in the nuts will work to protect vulnerable brain fat (plus the fiber keeps you satisfied until lunch).

• Enjoy Garlic Butter Shrimp over Zucchini Noodles and Mussels with Garlicky Kale Ribbons and Artichokes, and the zinc and magnesium from the seafood will help stimulate the growth of new brain cells.

• Want to slow down your brain’s aging process? Indulge with a cup of Turmeric Cinnamon Hot Chocolate, and the flavanols found in chocolate both increase blood flow to the brain and help fight age-related memory decline.

Featuring fifty stunning, full-color photographs, Eat Complete helps you pinpoint the nutrients missing from your diet and gives you tasty recipes to transform your health—and ultimately your life.

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The Happiness Diet

For the first time in history, too much food is making us sick. It's all too apparent that the Modern American Diet (MAD) is expanding our waistlines; what's less obvious is that it's starving and shrinking our brains. Rates of obesity and depression have recently doubled, and while these epidemics are closely linked, few experts are connecting the dots for the average American.

Using the latest data from the rapidly changing fields of neuroscience and nutrition, The Happiness Dietshows that over the past several generations small, seemingly insignificant changes to our diet have stripped it of nutrients--like magnesium, vitamin B12, iron, and vitamin D, as well as some very special fats--that are essential for happy, well-balanced brains. These shifts also explain the overabundance of mood-destroying foods in the average American's diet and why they predispose most of us to excessive weight gain.

After a clear explanation of how we've all been led so far astray, The Happiness Diet empowers the reader with simple, straightforward solutions. Graham and Ramsey show you how to steer clear of this MAD way of life with foods to swear off, shopping tips, brain-building recipes, and other practical advice, and then remake your diet by doubling down on feel-good foods--even the all-American burger.

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Fifty Shades of Kale

Kale gets sexy in Fifty Shades of Kale by Drew Ramsey, M.D., and Jennifer Iserloh, with 50 recipes that are mouth-wateringly delicious and do a body good.
 
Release yourself from the bondage of guilt and start cooking meals with the ingredients you love: meat, cheese, and yes—even butter. Nutrient-rich kale provides essential vitamins and minerals to keep you healthy, happy, and lean—so you can indulge in your most delicious desires. Whether you’re a cooking novice or a real kale submissive, you will undoubtedly succumb to Kale’s charms.

From Mushroom and Kale Risotto to Kale Kiwi Gazpacho, Fifty Shade of Kale offers simple ways to have your kale and eat it, too, as well as nutritional information, cooking tips, and a tutorial on kale in all her glorious shades.
 
Indulge your culinary passions with Fifty Shades of Kale: 50 Fresh and Satisfying Recipes That Are Bound to Please.

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