7 Best Vitamins & Minerals To Improve Your Mental Wellness
What we eat has a big impact on our mental health. Because what we eat not only feeds our stomach but also our brain. Therefore it becomes important to consume the right nutrients
Studies have time and again proven that by consuming certain vitamins and minerals we can promote mental wellness. The signs and symptoms of various mental health conditions like anxiety, depression, mood disturbances, and loss of memory can be managed by the right amount of vitamins and minerals.
So, let us see what our balanced and mentally healthy diet should ideally consist of!
Below we are sharing with you a list of 7 best vitamins and minerals for mental health and energy.
Best Vitamins for Mental Health and Energy:
1. Vitamin B
Why does our body need vitamin B?
Vitamin B has a vital role to play in managing our physical health. It boosts our immunity, safeguards us from various physical ailments such as stroke, beriberi, heart diseases, anemia, among others. Along with this, it is required to break down food into energy and transportation of neurotransmitters.
Why is Vitamin B an Important Vitamin for Mental Health?
If you are looking for a vitamin that is best for mental health and energy, then vitamin B family is the best for you. Vitamin B in almost all of its forms boosts our mental wellness. This vitamin family is found to help us with memory impairment, confusion, lack of coordination, fatigue, irritability, and chronic pain. But above all, if you looking for a vitamin that helps with depression than B-vitamins are the best choice, as it is found to alleviate its symptoms
Food items rich in Vitamin B
You can include vitamin B in your daily diet by adding the following food items in your diet:
Dark leafy vegetables (broccoli, spinach), meat (red meat, poultry, fish), seeds and nuts (almonds, sunflower seeds), fruits (citrus fruits, bananas, avocados), milk and cheese.
2. Vitamin C
Why does our body need Vitamin C?
There are many impressive ways in which vitamin C benefits our body. It lowers our risk of chronic and heart diseases, manages high blood pressure, and boosts our immunity.
Why is Vitamin C an Important Vitamin for Mental Health?
Another amazing vitamin to reduce the symptoms of depression and uplift your mood is Vitamin C. This vitamin is also found to reduce psychological distress, mood disturbances, and anxiety. To put it, in a nutshell, is the best vitamin for mental health. It also works as a shield for our memory and thinking as we age.
Food items that are rich in Vitamin C
There are a wide variety of fruits and vegetables that are rich in vitamin C. Such as:
Oranges, tomatoes, strawberries, kiwi, bell pepper (all colors), sweet potatoes, papaya, cauliflower, cantaloupe, and broccoli.
3. Vitamin D
Why does our body need Vitamin D?
Vitamin D is one of the most important vitamins for the development of bones and teeth along with normal growth and development. It helps us in the absorption of calcium and maintaining a normal immune system.
Why is Vitamin D an Important Vitamin for Mental Health?
Vitamin D is found to reduce schizophrenia risks. It is also a vitamin that helps with depression symptoms and in the regulation of mood. A study also supports that vitamin D can provide relief to those who experience anxiety.
What Food Items Are Rich In Vitamin D?
Although the best source of vitamin D is sunlight, various food items also provide vitamin D, such as,
Egg yolks, cheese, orange juice, soy milk, salmon, tuna, mackerel, cereals, and salmon.
3. Vitamin E
Why does our body need Vitamin E?
Vitamin E not only provides cardiovascular benefits but also promotes a healthy immune system with its antioxidant properties. Its radical properties play a vital role in various health conditions like- aging process, cancer, and easing muscle cramps.
Why is Vitamin E an Important Vitamin for Mental Health?
There are various mental health benefits that vitamin E has to offer. It improves our cognitive performance along with benefiting anxiety symptoms. Depressive like behaviors noticeably decrease by including vitamin E in your diet.
Food items that are rich in Vitamin E
You can include vitamin E in your diet through the following food items:
Sunflower seeds, almonds, peanuts, hazelnuts, green leafy vegetables (spinach, broccoli, kale, etc.), and vegetable oils (sunflower, soybean, corn, and wheat gram)
Best Minerals for Mental Health:
1. Omega 3
Why does our body need Mineral Omega-3?
Omega-3 has two vital roles to play in our body, this includes, modulation inflammatory pathways and maintaining neuronal structure. Along with this, it helps in improving eye health, risk factors for heart disease, and metabolic syndrome.
Why is Omega-3 an Important Mineral for Mental Health?
It is the best mineral for mood enhancement. It is found to be beneficial in reducing symptoms of various mental health conditions like post-traumatic stress disorder, depression, and bipolar disorder. Omega-3 is also found to benefit mild memory loss, enhance our memory, and improve overall brain functioning. For children, research supports this mineral for improving ADHD symptoms.
Food items that are rich in Omega-3
Fish and other seafood are the best sources of Omega-3 along with other food items like:
Salmon, tuna, sardines, flaxseed, chia seeds, walnuts, plant oils (canola oil and soybean oil), cod liver oil, oysters, and caviar.
Why does our body need Mineral Selenium?
Selenium is a micronutrient that protects our body from infections and certain free radicals. Along with curing the damage caused by them. It is also responsible for reducing inflammation and preventing cell damage by providing proper oxygen to it.
Why is Selenium an Important Mineral for Mental Health?
Selenium helps our brain to cut down the risk of developing depression and helps in dealing with prenatal depression. It is also a great mineral for anxiety reduction.
Food Items That Are Rich In Selenium
There are many dairy products, whole grains, and nuts that are rich in vitamin Selenium. Such as:
Brazil nuts, yogurt, fish, ham, pork, turkey, cottage cheese, eggs, brown rice, and sunflower seeds.
Why does our body need Magnesium?
Magnesium is a healthy mineral for mental health due to various reasons. It helps in maintaining major neurological functions, supporting our brain development, preparing us for a flight-fight response, and managing the body’s blood pressure. Magnesium is also found beneficial in managing blood sugar levels and controlling diabetes.
Why is Magnesium an Important Mineral for Mental Health?
Magnesium is a great mineral for mental health as it is found to reduce the symptoms of depression and anxiety. In fact, magnesium is considered as an old home remedy for irritability, restlessness, headaches, insecurities, and apathy. It is equally beneficial for memory improvement and works as a perfect stress buster.
Food items that are rich in Magnesium
You can get your dose of magnesium from the following food items:
Dark chocolate, avocados, legumes (lentils, beans, chickpeas, and soybeans), tofu, nuts (cashews, almonds, and Brazil nuts), seeds (flax, chia, and pumpkin seeds), and fatty fish (salmon, halibut, and halibut).
Now it is time for you to include these vitamins and minerals in your daily diet. Make sure you don’t munch on just one vitamin or mineral for better mental health. The key to a fit mind and body is a well-balanced diet.
Well, when I tried to incorporate these best vitamins and minerals for mental health in my daily diet I was able to see the positive changes!
So, if you incorporate them in your diet plan do let us know who effectively it worked for you.
Happy and healthy eating to you…