The Connection Between Nutrition and Mental Wellbeing
The theme for this week of Nutrition Month was mental wellbeing! Nutrition is a crucial, yet overlooked, piece of the mental health puzzle. The food we eat provides nutrients that influence brain function, regulate our mood, and provide mental clarity. Let’s look at some essential nutrients for mental wellbeing!
Key Nutrients
Omega-3 Fatty Acids
Omega-3s are associated with lower inflammation with research showing that they can alleviate some of the symptoms associated with depression and anxiety. These fats can be found in fatty fish, seeds, and nuts. Use the acronym SMASH (salmon, mackerel, anchovies, sardines, herring) to remember your fatty fish!
B Vitamins
B-Vitamins are crucial for the synthesis of neurotransmitters. These chemical messengers are how the brain communicates with itself and your body! Deficiencies in B-Vitamins are linked to depression, confusion, and even cognitive decline. Fortunately, B-Vitamins are found in lots of foods; leafy greens, eggs, poultry, and legumes.
Magnesium
Magnesium and mental well-being are a chicken-and-egg situation. Several conditions are associated with low magnesium, but it is currently unclear if the conditions cause low magnesium or if magnesium deficiency causes the condition. In either case, ensuring we eat enough magnesium is important. Symptoms of magnesium deficiency are anxiety, mild sleep disorders, irritability, and tiredness. Magnesium is found in legumes, dark leafy greens, nuts, seeds, fish, poultry, and beef!
While food alone is not a cure-all, incorporating a nutrient-dense diet alongside other mental health strategies can significantly contribute to long-term well-being. By following Canada’s Food Guide, Calgary Meals on Wheels aims to provide clients with a variety of nutrient-dense food throughout the week. From pumpkins seeds on our steamed salmon, leafy greens in our sandwiches, and flaxseeds in some of our desserts, we can help you on your way to mental wellbeing!
This information is provided by our Registered Dietitian and is not meant to replace advice from your medical doctor or health professional regarding your individual needs. It is intended for educational and informational purposes only.