Mental and physical health can be enhanced through a nutrient-dense diet. Often, low levels of essential nutrients can lead to feelings of fatigue which may be accompanied by depression, irritability, and anxiety. Mood disorders can arise from various psychological, biological, genetic, or environmental factors. Nutritionist Ishanka Wahi states that nutrient deficiencies in vitamins and minerals can jeopardize brain function and increase irritability, fatigue, and depression.
Here are some food sources recommended by Ishanka to promote mental and physical health, according to the Times of India:
**Vitamin D**
It plays a vital role in hormonal balance. Its deficiency can lead to mood disorders, mild Alzheimer’s disease, sleep pattern disturbances, mood problems, and fatigue. Major natural sources rich in this vitamin include eggs, fatty fish, mushrooms, milk, rice flour, cheese, and oats.
**Vitamin B Complex (B1, B6, B7, B12)**
A deficiency in vitamin B can lead to depression, anxiety, and mood swings. Patients with depression have lower levels of folic acid in the blood, which is found in leafy green vegetables, beans, peas, peanuts, other legumes, and citrus fruits.
**Magnesium**
It is known that magnesium deficiency can lead to several mental syndromes such as agitation, anxiety, irritability, confusion, fatigue, insomnia, headaches, delirium, hallucinations, and hypersensitivity. Therefore, one should consume foods rich in magnesium such as pumpkin seeds, almonds, and peanuts.
**Iron**
It contributes to the production of red blood cells, which carry oxygen throughout the body, and iron deficiency leads to poor concentration, decreased cognition (attention span, intelligence, sensory cognitive functions), anxiety, irritability, and depression. Prolonged iron deficiency can lead to headaches and shortness of breath.
**Selenium**
A decrease in dietary selenium levels can lead to anxiety, depression, and fatigue; the best food source of selenium is nuts.
**Omega-3 and Fatty Acids**
Omega-3 is an important element for brain functions, especially memory and mood; it is found in fatty fish such as salmon, tuna, cod, cod liver oil, flaxseeds, and walnuts.
**Zinc**
An essential mineral that regulates the brain and body's response to stress; zinc deficiency can lead to anxiety, schizophrenia, and eating disorders. It is available in meats, poultry, shellfish, spinach, pumpkin seeds, raisins, and dark chocolate.
