8 Nutrients To Optimize Women’s Mental Wellness
In the fast-paced world we live in today, maintaining optimal mental health can often be a challenge for women as they navigate the various roles and responsibilities they juggle. We often hear about the importance of regular exercise, getting high-quality restful sleep (to all the new mamas out there, we understand the eye rolls!), and stress management, but there’s quite a bit to be said about how quality nutrition can directly impact women's mental well-being.
Below are the top 8 nutrients we recommend our clients emphasize as part of a well rounded and balanced diet, and what foods sources contain them!
Long-Chain Omega-3 Fatty Acids
Polyunsaturated Fatty Acids (PUFAs) are the longest and most complex fats you can consume. They stimulate the brain to create more important nerve growth factors that promote the ability for the brain to grow & change. These fats are important for regulating and reducing inflammation levels within the brain & body.
There are 2 different types of Omega-3s: Shorter Chain Plant Based (Alpha-Linolenic Acid, ALA) & Longer, Complex Chains found most readily in fatty fish (DHA/EPA). EPA enhances brain function by operating to lower inflammation within brain cells whereas DHA makes up cell membranes, and plays a vital role in the ability of the brain to communicate between cells. DHA makes up 80% of the dry weight of the brain and plays an anti-inflammatory role in producing specific hormones involved in neuroprotection. DHA and EPA are also intricately involved in hormonal health and regulation.
Food sources of DHA/EPA: seafood (salmon, mackerel, herring) and Algae. Remember to choose wild caught and to know where your fish is coming from to reduce your exposure to heavy metals and pesticides!
Food sources of ALA: Flaxseed, Walnuts, Soybeans, Tofu, Chia Seeds, Hemp Seeds
2. Selenium
Selenium is one of the most potent antioxidants in the body! Antioxidants help protect cells, including brain cells, from damaging inflammatory substances called free-radicals which can trigger a cascade of unwanted chronic illnesses in the body. Believe it or not, the most powerful antioxidants are not the ones you eat, but the ones your own body makes! Selenium is a glutathione cofactor, meaning its needed in order to sufficiently produce glutathione levels in the body. Glutathione is a top antioxidant in the brain and aids in helping brain cells work their best.
This mineral is also important in regulating metabolism, DNA synthesis and brain signaling pathways, along with aiding in optimal thyroid health & function which directly contributes to brain function. Deficiencies of selenium have been linked to depression, anxiety and mood disorders which is why sufficient intake is important for overall mental well-being.
Food rich sources of selenium: asparagus, beef, brazil nuts, clams, cod, mushrooms, organ meats (liver, kidney), oysters, poultry, salmon, sardines, shrimp, tofu, & tuna
Fun fact- selenium bind mercury so for those who were concerned about the mercury content in their fatty fish, know that selenium can help counter that effect!
3. Potassium
This mineral enables every nerve impulse & every nerve single across the entire nervous system. Potassium helps cells remain in a “healthy balance” by allowing the cell membrane to pump in vital nutrients and pump out waste. Potassium also plays a role in getting oxygen to the brain. Potassium deficiencies are linked to mental fatigue and decreases in mood and increased pain. This mineral also helps to regulate serotonin levels in the GI tract and in the brain. It’s important to note that low levels have been identified in patients with chronic pain symptoms. Multiples studies found that a high potassium diet helped to alleviate symptoms of depression.
Food rich sources of potassium: avocados, banana, beans/legumes, beets, dark leafy greens (spinach, Swiss chard), lentils, potato, sweet potato, yogurt, citrus fruits, coconut water
4. Vitamin A
Vitamin A molecules work as antioxidants: helping to prevent cellular damage due to inflammation yet also help regulate cell growth & division. Vitamin A also plays a role in the bodies ability to synthesize DHA (long chain omega-3) which is a key constituent in optimal brain health. Many research studies now link a ample consumption of vitamin A to reduce risks associated with dementia, cancer and depression! New research also shows that Vitamin A helps to facilitate the brains ability to form new communication routes & adapt to responses in the environment.
Food rich sources of Vitamin A: beef liver, meat, eggs, bell peppers, bok choy, cantaloupe, carrots, dark leafy greens (collard greens, kale, spinach, Swiss chard, etc.), fish, milk, sweet potato & tropical fruits
5. Zinc
This important mineral plays a vital role in cellular processes and immune function. Zinc is a protective nutrient that helps support our bodies natural defense systems to fight off medical conditions like cancer, infections and excess inflammation. Zinc is also involved in the regulation of the brain's ability to modify, change, and adapt both structure and function in response to our environment. Low zinc levels are difficult to measure, yet can contribute to low levels of key neurotransmitters such as glutamate and serotonin, which can contribute to an increased risk of depression and anxiety.
Food rich sources of zinc: Asparagus, beans, beef, chicken, lamb, mushrooms, oysters, scallops, seeds (pumpkin, sesame), shrimp, & spinach
6. Magnesium
Magnesium is also known as the “calming” mineral and it plays acrucial role in nerve and brain function, brain connections, and neuromuscular conduction. Magnesium is one of the few nutrients that DIRECTLY stimulates BRAIN GROWTH! Magnesium deficiency is linked to depression and mood disorders. It is also the mineral at the center of photosynthesis, aiding in the flow of energy production from the sun all the way to the brain. This is why a dietary pattern that is rich in the below mentioned foods is so important for capturing adequate magnesium intake. Keep in mind, however, that supplementation may be needed in specific cases as our soil quality has diminished over the years due to farming practices which directly impacts the quantity and quality of magnesium available for absorption.
Food rich sources of magnesium: Beans/Legumes (black, navy), cashews, dark leafy greens (spinach, Swiss chard, etc.), quinoa, seeds (pumpkin, sesame, sunflower), & dark chocolate
7. Iron
The brain requires approx. 20% of our energy to effectively function on a daily basis! In order to create this energy our brains need unlimited access to two proteins called hemoglobin & myoglobin. Hemoglobin is an iron based protein within our blood that transports oxygen rich blood from our lungs to our brain. Myoglobin is an iron based protein that aids in storing oxygen within the muscle for energy production. Iron is arguably the most critical nutrient involved in brain oxgyen. Iron is also essential in producing chemical messengers that impact our mood.
Low levels of iron are linked to brrain fog, decreased energy levels & poor mood. Keep in mind that iron available in plants is 30-40% less absorbable than animal based iron sources. We can increase the amount of iron our bodys absorb by eating Vitamin C rich foods with iron rich foods or by cooking in a cast-iron skillet!
Food rich sources of iron: beef liver, red meat, shellfish asparagus, beans, bok choy, cumin, dark leafy greens (collard greens, spinach, Swiss chard, etc.), eggs, leeks, lentils, organ meats, parsley, poultry
8. B-Vitamins
There are four B-Vitamins, Folate (B-9), Vitamin B6, Vitamin B12, and Thiamine (B-1) that are crucial to our mental health. Folate is needed to make & regulate your DNA and is responsible for regulating mood, your ability to experience pleasure, and your ability to think clearly. Studies have found that up to 1/3 of depressed patients are deficient in Folate.
Thiamine is essential for converting sugar into energy to support brain energy needs & function. Low levels of thiamine are linked to low energy, apathy, brain fog & irritability. Vitamin B6 is one of the ingredients needed to make neurotransmitters like serotonin and norepinephrine, both of of which influence mood. B6 is also needed in order to create melatonin, which regulates our body clock & sleep cycle. Vitmain B-12 helps to produce crucial brain chemicals that help to regulate mood & anxiety levels including: serotonin, norepinephrine & dopamine.
Food rich sources of these B vitamins: meat, beef liver, poultry, fish, Asparagus, beans (black, garbanzo, kidney, navy, pinto, etc.), broccoli, dark leafy greens (spinach, turnip greens, etc.) & lentils. oats, peas
Need help customizing a style of eating that works well for you AND takes into account your personal blueprint? Book a complimentary discovery call to learn more about how you can improve your physical and mental health using food as medicine!
