Nutrition for Mental Health

We tend to believe that nutritional deficiencies manifest themselves in the form of physical illnesses. The deficiency of some dietary elements however, results in mental illnesses that affect our memory and moods, including depression, among other conditions. It is therefore vital that a patient’s nutritional levels be tested prior to confirming diagnoses for mental conditions, adjusting related medications and so on.

The matter below could be printed and hung on your refrigerator so the list of vital nutrients is always visible and remains in the top of our minds.

Omega 3 Fatty Acids

Plant-based and animal sources of Omega-3 acids by Shutterstock
  • Vegetarian sources: Flax seeds, walnuts, chia seeds, canola oil
  • Non vegetarian sources: Fatty fish, such as mackerel, salmon, sardines

Vitamin D

Fish oil capsules by Shutterstock
  • Vegetarian sources: Cheese, sunlight
  • Non vegetarian sources: Fatty fish, such as mackerel, salmon, sardines; egg yolks

Magnesium

Products containing magnesium: bananas, pumpkin seeds, blue poppy seed, cashew nuts, beans, almonds, sunflower seeds, oatmeal, buckwheat, peanuts, pistachios, dark chocolate and sesame seeds by Shutterstock
  • Vegetarian sources: Spinach, pumpkin seeds, yogurt, almonds

Vitamin B Complex

Vitamin B representation by Shutterstock
  • Vegetarian sources: Milk, whole grain cereals, yogurt, leafy vegetables, nuts
  • Non vegetarian sources: Liver, eggs, meats

Folate

Raw broccoli in bowl on white table by Shutterstock
  • Vegetarian sources: Broccoli, seeds, nuts, avocados, black eyed pea / lobia, chickpeas, kidney beans / rajma, lentils, spinach
  • Non vegetarian sources: Liver

Amino Acids

Various sources of plant and animal protein. by Shutterstock
  • Vegetarian sources: Dairy products, tofu
  • Non vegetarian sources: Lean meats, poultry, seafood, eggs

Iron

Collection of iron rich foods as liver, buckwheat, eggs, parsley leaves,dried apricots, cocoa, lentil, bean, blue poppy seed, broccoli, dried mushrooms, peanuts and pistachios on wooden table. by Shutterstock
  • Vegetarian sources: Bananas, kidney beans / rajma, lentils, peas, oats, spinach
  • Non vegetarian sources: Liver

Zinc

Foods highest in Zinc by Shutterstock
  • Vegetarian sources: Cereals (fortified), sesame seeds, pumpkin seeds, pomegranates, peas, soy beans
  • Non vegetarian sources: Meats, shellfish

Iodine

Food rich in iodine. Natural sources – mussels, baked potato, shrimps, red caviar, seaweed. by Shutterstock
  • Vegetarian sources: Fortified table salt, baked potatoes, milk, yogurt, bananas
  • Non vegetarian sources: Eggs (cage free), sea fish

Selenium

Flax seeds in spoons by Shutterstock
  • Vegetarian sources: Broccoli, cabbage, spinach, white mushrooms, sesame seeds, flax seeds

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

Sid Khullar

Sid is the primary contributor to and editor of Chef at Large. A self confessed food addict who likes cooking, writing and photography… and travel, if it gets him closer to a good book and interesting food. He’s spent 21 years in varying functions of technology, leaving the field after a stint heading software research & development for electrophysiological medical diagnostics. He now applies himself to learning more about food and building food and beverage brands online for Brands at Large clients.

Sid covers Delhi/NCR for Chef at Large and can be reached at [email protected]

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