DIET NUTRIENTS AND MENTAL STRENGTH

 

DIET NUTRIENTS AND MENTAL STRENGTH

 

diet nutrients and mental strength

Diet nutrients and Mental strength - what’s the relation?

So, here is my new blog regarding food nutrients that we eat and its association with mental strength.

FOOD? What food? Take a pause and think how are we eating in our lives? Do we eat to live or live to eat? 😊 both situations lead to different consequences. Food plays an essential role in our lives, important for our proper growth, development and healthy minds.

Do read this piece of writing to find relationship between food habits and mental health. A tremendous number of researches suggest that food that we eat not only affects our physical health but also our mental well-being.

In this world of science and technology, everyone is in the state of much hurry. We don’t have time to think of our diet properly. Even we don’t have time to eat properly. We people are highly unaware of what we are taking in? Everyone prefers those things that are easy to eat and require no time.

Think of what you are selecting to eat _ a packet of chips or any junk item can equalize even one fresh apple? Remember every bite counts a lot.

Excessive junk food intake may increase the risk of violent behavior and psychiatric stress. We are much conscious about other aspects of life like what we have to wear? where to go? How to select different cosmetics products and do more and more shopping.

diet nutrition and mental strength

A lack of interest regarding diet patterns is found in majority of the population and the healthy diet importance is just confined to nutritionist or health professionals circle only.

Knowing what we should eat and what to avoid seems to be much confusing.

Eating well (a balanced diet including all essential nutrients) may be associated with feelings of wellbeing and happiness. However, this the fact that what we eat not only affects our physical health but also has profound effect on what we feel.

 

diet nutrients and mental strength

Improving our diet helps us to:

·        Improve our moods

·        Provide positive vibes and energy

·        Increase capability and capacity to think

·        Boosting brain development

·        Increasing good gut bacteria thus enhancing better gut biomes and preventing inflammation.

·        Promotes neural transmission

As there is no magic pill to prevent cognitive decline, no single brain can remain healthy as you age. Nutritionist emphasize that most important strategy is to choose a healthy diet plan including a lot of fresh fruits, vegetables, legumes, grain and whole wheat products. As healthy diet is protective and defensive against various pathologies while unhealthy diet is a risk factor for anxiety and depression besides physical weakness.

Nutrition rich food produces change in brain proteins that improves the connections between brain cells.

We have to think logically what are the important nutrients that may help the proper brain development:

     Zinc:

Zinc plays an essential role in synaptic transmission and is necessary for brain tubulin growth, phosphorylation and nucleic acid metabolism. Total content of zinc in adult human body is approximately 2g. Low levels of zinc can cause anxiety and depression while its deficiency during pregnancy and lactation is associated with many congenital abnormalities of nervous system in offspring.

Children with low level of zinc are linked with low learning abilities, apathy, lethargy and mental retardation.  Schizophrenia, Wilson disease are the brain disorders dynamically connected to zinc levels in our body.

So, where we can have access to “ZINC” in our diet?

·   Whole grains, nuts, almonds         

diet nutrients and mental strength

 

diet nutrients and mental strength

• Milk and dairy products 

diet nutrients and mental strength

·        Oats, red meat, chickpeas

diet nutrients and mental strength

2.             OMEGA-3 FATTY ACIDS:

Omega 3 fatty acids are essential for normal brain function and development. This nutrient improves thinking and mood patterns.  Minimum diet recommendation is 250-500 mg per day in an adult person. Low levels may be associated with brain aging and deficit in brain functioning. Several studies have suggested that using of fish products or fish oil by pregnant ladies have a direct positive affect on intelligence and brain functioning of their offspring. These fatty acids are important component of cell membranes and have powerful anti-inflammatory functions in our body.

These can be obtained from:

·        Cod liver oil

·        Salmon fish       

diet nutrients and mental strength

·        Oysters

·        Flax seeds

          

diet nutrients and mental strength

·        Chia seeds

·        Walnuts, soybeans

 

diet nutrients and mental strength

 

 

3.     VITAMIN B-12:

Also known as “cobalamin” is an essential vitamin that your body requires but cannot produce. It supports in normal functioning of nerve cell, synthesis of red blood cells formation, prevents anemia and helps in and DNA synthesis. It improves the memory, reduce cardiac disease, prevent osteoporosis and bones weakening and boost energy levels. low levels may cause Fatigue, weakness, constipation, weight loss and loss of appetite.

Recommended uptake is 2.4 mcg and increased dose for pregnant and lactating women.

These can be obtained from:

·        Naturally found in animal products

·        Liver, beef

·        Poultry products, eggs, meat, fish

 

diet nutrients and mental strength

Vitamin C:

Vitamin C protects the brain neurons against oxidative stress, regulates neurotransmissions and affects neuronal development. Vitamin C is much essential for skin repair, fighting against cancer, cold prevention and improving immune system. People with deficiency of vitamin c suffer from stress and irritable moods which in turn declines the mental health state. Average requirement of vitamin C in adult person is 1000mg / day.

 

Vitamin C can obtained form:

·        Raw and uncooked fruits and vegetables

diet nutreints and mental strength

·  Green pepper, red pepper, pomegranates and citrus fruits like lemon and oranges.

diet nutrients and mental strength

IRON:

Iron is an essential nutrient of our diet. It is required for numerous vital functions like oxygen transport, cellular respiration, DNA synthesis and immune functions. It is required for appropriate behavioral organization. Iron deficiency is associated with anemia, lethargic body, depressed mental state, lower IQ level, restless legs and insomnia.

Daily requirement in an adult person is between 19-20mg/day.

This emphasizes the importance of iron in our diet.

Iron can be obtained from:

·        Green leafy vegetables

diet nutrients and mental strength

·        Spinach, Cashews

diet nutrients and mental strength

·    Beans and lentils

diet nutrients and mental strength

·        Baked potatoes, tofu

 

diet nutrients and mental strength

So, it can be said with surety that eating nutrients dense food including whole grains, wheat, husk, leafy vegetables, legumes beans, lentils, sea food, meat, fish, fresh fruits boost the overall body- our physical health as well as our mental health. 😊