Nutrition and Mental Health: Balancing Your Mood with Food

With the holiday season ahead, it can be difficult to eat healthy. I thought this would be a great topic to cover!

Your mood and energy are significantly influenced by what you consume. The quality of your brain function is related to the quality of the fuel you put into your body. You get back what you put in!

1. Selenium: 

Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with low levels of selenium in their diet have an elevated rate of depression, irritability, and anxiety. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.

Brazil nuts are by far the most selenium-rich food available. Other foods that contain selenium are: halibut, cottage cheese, eggs, oatmeal, and shrimp.

1. Folate (Folic Acid): 

Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a variety of food. The highest levels are found in spinach, asparagus, and brussel sprouts. You can also get folate from avocado, peanuts, orange juice, and leafy greens.

1. Omega-3: 

Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega-3 foods include: salmon, walnuts, soybeans, and chia seeds.