Avoiding These Vitamins Can Trouble Mental Health. Start Them Today!

Last Update on May 18, 2022 : Published on February 20, 2020

Understand essential vitamins for mental health and turn your food choices for the right.

Dietary choices are a major contributor to in deciding your physical health. A balanced diet keeps the body well-nourished and throws away the chances of under and over nourishment, hence lower possibility of encountering lifestyle diseases. Well, this is not all! Spanish researcher, Dr. Gerard Anmella Diaz evaluate about 780 people with mental disorders for about 3 years, and the results were intriguing.

 It was found that 40% of patients were deficient in Vitamin B9, 20% in Vitamin B12, and more than 10% had a deficiency of both vitamins.

The right amount of vitamins and minerals is necessary for the development of brain cells and neurotransmitters. And, if there is a deficiency of these in a human body, then a person is unable to handle stress, depression, and anxiety. So what are those vitamins essential for mental health and energy, and how can we ensure the right amount of minerals and vitamins is done? i Let’s figure them all here!

NOTE: Body benefits more by the consumption of whole foods and a balanced diet, rather than with the intake of medicines, pills, and processed foods. Yet, if some medications are being recommended by a medical professional after determining the deficiency, it must be included in your daily diet.

Most Important Vitamins for Mental Health:

 1. Vitamin D

Vitamin D is fat-soluble and is responsible for modulating cell growth, neuromuscular and immune function. It is required for alertness, memory, pleasure and also acts as a feel-good brain chemical.

Now that Vitamin D surely an essential vitamin for mental health, only a few foods contain it, and you shall choose your food items carefully to consume Vitamin D. Moreover, Sun Exposure is the most basic source of Vitamin D. Experts say that approximately 5-30 minutes of sun exposure between 10 am to 3 pm (at least twice a week) is required for the body to consume moderate amount of Vitamin D. Make sure you are not rigged by sunscreen during the sun bask.

Natural Foods that include Vitamin D for mental health:

  • Cod liver oil
  • Swordfish
  • Salmon
  • Orange juice
  • Tuna fish
  • Sardines
  • Eggs (with yolk)
  • Milk and yogurt

2. Vitamin B12

Fighting stress hormones and regulating your mood becomes simpler when you consume Vitamin B12. Deficiency of B12 may also lead to pernicious anemia, thin stomach lining leading to digestion problems and poor immune system.

As the deficiency is higher within people of old age, it is more important to consume foods with Vitamin B12.. It can also be noted that those who are strict with their Vegan Diet can fall into the deficient zone of Vitamin B12.

Natural Foods that include Vitamin B12 for mental health:

  • Meat
  • Eggs
  • Chicken
  • Salmon, Trout, and Tuna
  • Milk and Yogurt

 3. Vitamin B1

Another but best vitamin to help depression is Vitamin B1 or Thiamine as our brain takes it to convert glucose into fuel. Usually, the body doesn’t fall into its deficiency, but people having a poor appetite, might have a deficiency, therefore, they may not be able to fight stress, memory loss, poor learning abilities, and low energy.

Natural Foods that include Vitamin B1 for mental health:

  • Whole grains
  • Beans and legumes
  • Eggs, milk and other dairy products
  • Meat
  • Asparagus
  • Spinach
  • Brussels sprouts
  • Nuts and seeds

4. Vitamin B6

Known for the best vitamin to treat depression and anxiety, Vitamin B6 helps in processing amino acids and helps in reducing mental confusion. People involved in alcoholism or women using oral contraceptives can face Vitamin B6 deficiency and fall into stressful thoughts.

Natural Foods that include Vitamin B6 for mental health:

  • Chicken
  • Potatoes
  • Fishes
  • Chickpea
  • Non-citrus food
  • Cottage cheese
  • Beef liver
  • Squash

Apart from the major vitamins for mental health and energy mentioned above, Vitamin C (oranges, broccoli, kiwi, tomatoes, grapefruits, melons), Vitamin B9 (beans, sunflower seeds, leafy vegetables), and Vitamin B5 (Lentils, tuna, cord, yogurt, chicken, eggs, broccoli) are essential.

With this, let us also go through minerals that are required by our body to have a healthy body and mind.

Essential Minerals For Mental Health

1. Magnesium

A natural mood stabilizer,  Magnesium-rich foods are all around you. It helps fight fatigue, loss of appetite, nausea and mood changes.

Natural Foods that include Magnesium

  • Legumes
  • Nuts and seeds
  • Leafy vegetables
  • Whole grains

2. Calcium

Calcium takes the lead in maintaining the nervous system apart from maintaining bone density at the right place, removes blood clotting and maintains hormonal secretion.

Natural Foods that include Calcium

  • Milk
  • Yogurt
  • Cheese
  • Fatty fishes

3. Iron

Iron brings concentration and helps in balancing the mood well. And, this is why you must include it in your diet and stay free from dizziness and fatigue.

Natural Foods that include Iron

  • Beef, turkey, lamb, and pork
  • Leafy green vegetables
  • Tofu
  • Broccoli
  • Green beans
  • Dry fruits
  • Nuts and seeds
  • Shrimps and oysters

4. Omega 3 Fatty Acids

The components present in Fatty acid include DHA and EPA that are important for the brain to function well. In fact, the tiny brain cells and communication between them is maintained well with its consumption.

Natural Foods that include Omega 3 Fatty Acids

  • Salmon
  • Sardines
  • Catfish
  • Spinach
  • Trout
  • Walnut
  • Flaxseed oil
  • Shrimp and clams

Apart from these minerals, one cannot avoid Zinc (meat, shellfish, legumes, seeds, nuts, dairy products), Manganese (Pineapple, nuts, green vegetables, strawberries, soybeans, tofu, whole grains, spices, seafood) and Potassium (Halibut, bananas, white beans, baked potatoes, clams, tomatoes).

Vitamins Fight For Your Mental Alertness

Keeping your body and mind healthy, you have now the list of the best vitamins to stay alert and mentally sound. We really hope that you get a balanced chunk of all the vitamins and minerals, and have a happy healthy mind!

“A healthy outside starts from healthy inside”, so start now!

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About The Author

Akanksha Soni
Akanksha Soni

Akanksha is an active lifestyle blogger and writer at Calmsage. She has learnt various lessons on happiness and methods to fight depression through 'Gurus' as well as own experiences. An ardent practitioner of Yoga and meditation, she keeps traveling, writes and interacts with people to feel alive.

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