
This is Part 1 of a series, stay tuned for more posts!
What are some nutrients that play important roles in your mental health?
1) Tryptophan:
You've probably heard about this nutrient being in turkey. Did you know Tryptophan not only makes you sleepy but it is a key factor in the production of serotonin?
Some sources of Tryptophan: nuts, salmon, soy products, spinach and others.
2) Magnesium:
Though it is typically associated to being in milk, did you know that Magnesium can be found in a number of food sources including: spinach, nuts, legumes, and whole grains? Magnesium is a great support for sleep, anxiety, restlessness and stress management.
3) Omega-3 Fatty Acids:
These nutrients have a very strong sounding name as they should! Omega-3s can be found in foods such as: fish, chia seeds, flax seeds and walnuts. Omega-3s have been researched to help support mental health issues such as post partum depression, bipolar disorder, schizophrenia, borderline personality disorder, obsessive compulsive disorder, and attention deficit disorder. (on the side of solely physical health: Omega-3s are also helpful with reducing inflammation! )
4) Phytonutrients:
The most common forms of Phytonutrients are: carotenoids, ellagic acid, resveratrol, flavonoids, phytoestrogens and glucosinolates. Though these names may sound unfamiliar, the foods in which to find them are certainly not! Phytonutrients can be found in foods such as: pumpkins, carrots, kale, strawberries, grapes, pecans, blueberries, dark chocolate, apples, legumes, soy, coffee, mustard and bok choy! These fancy sounding nutrients also help reduce inflammation and depression.
5) Polyphenols:
These last group of nutrients are consumed by most of us on a regular basis: coffee, tea and wine. Polyphenols when used in moderation can decrease inflammation (linked to decreased depression) but when used in excess can interfere with sleep and disrupt moods (including increasing anxiety). So enjoy your polyphenols a little bit, but not too much!
some content was obtained through the following sources:
https://healthblog.uofmhealth.org/health-management/how-to-boost-your-mood-food
https://www.healthline.com/health/phytonutrients#types
https://healthblog.uofmhealth.org/lifestyle/how-diet-influences-mood-and-mental-health