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Treating Mental Health Through Nutrition

* Do you know that over 7 million Americans are taking antidepressant?
* Do you know that 300,000 people die each year from diet related illness?
* Do you know that Antidepressants only work for 35 to 40 percent of the depressed population?

Everything we put in our body, including water affects our biology and our moods. Could it be the cure for depression and anxiety is simply a good diet? Science is now proving through extensive research that there is truth behind this statement. Brain chemicals such as dopamine, serotonin, and norepinephrine appear to be influenced by foods we eat.

Did you know a turkey sandwich can calm you down? How about a hand full of almonds or pumpkin seeds to reduce anxiety? Feeling stressed? Then why not have tuna salad in an avocado followed by a cup of frozen sorbet? This small article will begin to introduce you to some common nutritional facts and supplements.

Basic Supplements and Foods that Help With Mental Well Being

Folic acid - Because folic acid is often deficient in people who experience depression, eating foods that contain this vitamin could help by reducing the high levels of homocysteine associated with depression. Leading Food Sources of Folic Acid: Asparagus, Beets, Spinach, Peas, Avocados, Brussels sprouts, Bok choy, Cabbage, Savoy, Beans, dried, Chick-peas, Soybeans, Lentils, Oranges, Turkey, Broccoli

Tryptophan (amino acid)- Tryptophan, an essential amino acid, is the precursor to serotonin, which is a necessary neurotransmitter responsible for transmitting nerve impulses in the brain. Leading Food Sources of Tryptophan: fish, whole-grain cereals, vegetables, fruits, lean meats, and low-fat dairy products. Soy products: Soy milk, tofu, soybean nuts, Seafood, Poultry, Whole grains, Beans, Rice, Eggs, Hummus, Lentils, Hazelnuts, Peanuts, Sesame seeds, sunflower seeds.

Zinc- Zinc is an ion which plays a fundamental role in a wide range of biological processes and is an essential component of various proteins and is an important modulator in the mammalian central nervous system and helps fight off depression. Leading Food Sources of Zinc: Oysters, Turkey, Pumpkin seeds, Wheat germ, Low fat yogurt, Soy nuts, Almonds, Peanuts, Sunflower seeds, Shrimp, Chicken, Lentils

Niacin- Based on niacin's well-recognized role in promoting sound nerve cell function, some experts recommend this B vitamin for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood-enhancing benefits of other B vitamins. Leading Food Sources of niacin: Rice, brown, Chicken, Pomegranates, Tuna, Lamb, Wheat, Turkey

Omega-3 fatty acids- Certain omega-3 fatty acids may be beneficial for depression. Docosahexaenoic acid (DHA) is an omega 3 long chain polyunsaturated fatty acid that is the building block of human brain tissue. Low levels of DHA have been associated with depression. Leading Food Sources of omega-3 fatty acids: Salmon, Trout, Grilled Albacore Tuna, flaxseed, pumpkin seed, Halibut, 4oz of Tofu, Sardines, Soybeans, Cod ,and walnuts.

Magnesium- This is a mineral that may ease symptoms of depression by acting as a muscle relaxant. Leading Food Sources of magnesium: Spinach, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Avocados, Almonds, Barley.

Inositol- Inositol is believed to play an important role in the messenger system to which several key serotonin receptor subtypes are linked and may be very therapeutic agents in treating some psychiatric disorders. Leading Food Sources of Inositol: Nuts, Beans, Wheat, Cantaloupe, citrus, Soy, Wheatgerm, Eggs.

Foods to Avoid
Simple Carbohydrates, Sugar, Caffeine, Smoked Foods, Sausages or bacon, Cold Cuts, Pickled Foods, Aged Foods, Full-fat cheese, Whole Milk, Liver, Dark poultry, Fried Foods, Untrimmed red meats, More than four eggs a week, Alcohol, MSG and chemical preservatives, Processed Foods, White flour, baked goods, Soda or Cola products, Excessive salt, Soy sauce,Yeast concentrate.