Want to use food to boost your mood, energy and mental clarity? Here are some KEY nutrients/vitamins to focus on.
1. B-VITAMINS 🍌 B-vitamins (mainly B12 and B9) are essential for neuronal function and deficiencies have been linked to depression. They are water-soluble, meaning they can't be stored in the body, so you need to get them in your diet daily. Absorption of B-vitamins can be lessened by alcohol, refined sugars, nicotine, and caffeine. So try to steer clear from those things to increase your absorption.
GET THEM FROM: Whole-grains (eg. brown rice, oats), green vegetables (spinach, broccoli), pineapples, oranges, bananas, beans (chickpeas, blackbeans), fish and red meat.
2. OMEGA-3 🐟 This fatty acid is related to a number of biological processes that have been associated with brain functioning including: regulating the growth of new brain cells and building long-term neuronal resilience. Omega-3 also helps Serotonin (our “happy” hormone) pass more easily to brain cells 🧠.
GET IT FROM: Fish (particularly sardines), oysters, walnuts, soybeans, tofu, chia seeds and flaxseeds.
3. SELENIUM 🌰 Helps regulate our “happy" hormones like Serotonin & Dopamine. Selenium is a TRACE mineral, so it is appropriate for humans in TRACE amounts. Humans need micrograms rather than milligrams. People have died via the ingestion of gram amounts. So you need to have just the right amount in your diet. Your dietitian will be able to give you individualised advice to help with this.
GET IT FROM: Salmon, chicken, tofu, eggs, prawns, liver, brown rice, brazil nuts, peanuts and chickpeas.
