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5 Important Nutrition in Maintaining Mental Health

5 Important Nutrition in Maintaining Mental Health

timesofummah.com – 5 Important Nutrition in Maintaining Mental Health. According to a 2022 report in the Journal of Nutrition and Psychiatric Disorders, dietary nutrition plays various important roles in maintaining mental health. There are strong recent data linking nutritional deficiencies to major depressive disorder. Eating the right foods is also a great way to maintain mental health.

The right food in question is food that contains certain nutrients in the maintenance of mental health. Like the following five nutrients which are highly recommended for consumption because they can maintain mental health as well as help when struggling with stress and depression.

1.Omega-3

Quoted from Sutter Health, to maintain and even improve mental health, focus on consuming foods that contain omega-3 fatty acids such as salmon. This type is an essential fatty acid which means it cannot be produced naturally by the body.

In 100 grams of salmon, contains up to 2,018 mg of omega-3. Omega-3 is one of the nutrients that are good for the brain and nerves. Eating foods that contain omega-3s is beneficial for managing symptoms of depression, bipolar, and post-traumatic stress disorder. Omega-3 also has the potential to prevent psychosis, which is a mental disorder characterized by disconnection from reality.

2. B vitamins

Vitamin B is not only beneficial for physical health but also beneficial for mental health. Quoted from Wise Owl Health, B vitamins help fight anxiety, depression, stress (a symptom of mental disorders or mental illness), and can improve mood. The content of vitamin B is in blueberries.

There are many types of B vitamins, which are related to mental health, namely vitamin B5 and vitamin B6. Vitamin B5 is beneficial for the nervous system, helping to ward off stress and anxiety. Meanwhile, vitamin B6 helps reduce stress levels, protects the body from the effects of excessive stress, relieves anxiety, nervousness, irritability, and improves some forms of depression.

3. Proteins

Launching Mental Health Connecticut, nutrition can play an important role in achieving better mental health. The food you eat affects the structure and function of the brain and plays a major role in emotional regulation and cognitive function. Protein-rich foods contain amino acids, which are the building blocks of protein, which play a role in the production of neurotransmitters.

Neurotransmitters are chemical compounds that allow brain cells to communicate with each other. The main key is preventing, treating depression and anxiety. If you consume soy milk which is high in protein, the body will break down the protein and synthesize the amino acid L-Tyrosine to produce dopamine (the happiness hormone).

4. Probiotics

Reported by Harvard Medical School, the growing field of nutritional psychiatry, finds many connections between mental health and digestive organs. Not only has a role for physical health, the digestive organs actually help maintain mental health.

In the digestive (intestine) there are four good bacteria, namely Candida, Streptococcus, Escherichia, Enterococcus, whose job is to produce the hormone serotonin which is useful for maintaining mental health.

This hormone acts as a mood conditioner and affects the function of brain cells to relieve stress. To get good bacteria and fight bad bacteria in the intestine, by consuming foods that contain probiotics such as yogurt, kimchi, tempeh, and pickles.

5. Vitamin D

Vitamin D is a great natural supplement for mental health. Launching Sage Clinic, research has shown that when tested, many people experience depression due to low levels of vitamin D in their bodies. Vitamin D can be obtained from taking supplements or cod liver oil directly. The content of 1 tablespoon of cod liver oil is around 1,360 IU.

Someone who has low levels of vitamin D in their body is more likely to experience bouts of depression, anxiety, and other mental conditions. If you experience more depressive symptoms for months on end, vitamin D can be especially beneficial for symptom relief.

Those are some of the right nutrients in maintaining mental health that you can try to consume regularly, because there are no specific rules for consuming them. Consumed every day with a balanced portion is the right way.

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