Nutrients are critical for cell health, mental health, and well-being.
Before assuming there is a medical condition or a need for drugs, consider that a simple diet change may be what the doctor should order.
Mental health
Low zinc may increase the risk for depressive symptoms and the severity of depression. Zinc is involved in hundreds of reactions, including the production and regulation of release of neurotransmitters, the communicators between cells.
Foods rich in zinc include nuts and seeds, cereals, meats, and eggs.
Magnesium may play a role in mood and depression. Magnesium is required for hundreds of reactions in the body, including energy production and nerve impulses.
Magnesium is found in many foods, including nuts, seeds, dark leafy greens, legumes (beans, lentils, soy), and dairy.
Mood stabilization and mental well-being are also affected by neurotransmitters, such as serotonin and dopamine. These compounds require multiple nutrients, including B6, vitamin C, choline, copper, iron, and zinc.
A diet rich in fruits and veggies, whole grains, nuts and seeds, and lean proteins can provide many of these nutrients. Get more details on these vitamins and minerals on our nutrition page.
Skin and Hair Nutrition
Dermatitis, pigmentation changes, brittle nails or hair, and hair loss may be symptoms of multiple nutrient needs.
A detailed description of nutrients, including protein, zinc, B vitamins, and vitamin C, required for healthy skin and hair can be found here.
Energy
Feeling tired? Having difficulty concentrating? You might need several nutrients.
Low iron can cause lethargy and an inability to concentrate. Iron is a critical component of oxygen transport and energy production.
Iron deficiency is the most common nutritional deficiency worldwide, especially in women and children. Iron is in potatoes, meats, legumes, dark chocolate, dark leafy greens, nuts, and seeds.
Water. Dehydration can cause lethargy, lightheadedness during standing, confusion, and even hunger. Conversely, overhydration can flush out critical salts from the body, particularly sodium, needed for nerve impulses; this can cause difficulty focusing, feeling shaky, and confusion.
Do you know how much water you should be drinking each day (hint it is not always 8 cups)? Find out here.
B vitamins, including thiamin, riboflavin, niacin, pantothenic acid, and biotin, are crucial in energy production. Thus, many “energy drinks” contain B vitamins.
Find B vitamins naturally in a wide variety of foods, including whole grains, beans, lentils, sunflower seeds, dark leafy greens, mushrooms, and avocados.
Nerve and cognitive health
Tingling in the extremities and numbness may be symptoms of vitamin B12 deficiency. B12 is involved in myelin production, the protective coating on nerve cells, and nerve damage can occur with low B12 levels.
Plant foods typically do not contain sufficient B12. Thus, vegans and vegetarians are at higher risk for B12 deficiency. Older adults, those with chronic stomach inflammation, or heavy antacid users also are at risk for B12 deficiency.
As we age, we accumulate damage from harmful free-radicals. A diet rich in vitamin C may have a protective effect on cognitive decline because nerve cells in the brain contain high amounts of vitamin C, a protective antioxidant.
Find high amounts of vitamin C in citrus, kale, kiwi, and cauliflower.
Vitamin E is found in cell membranes and acts as an antioxidant. Vitamin E helps protect nerve cells and may protect against cognitive decline. Some studies show positive results for memory and cognitive function in Parkinson’s and Alzheimer’s patients.
Foods rich in vitamin E include avocado, nuts, seeds, and vegetable oils.
A diet with higher omega-3 fats is associated with beneficial cognitive effects. Nerve cell membranes are rich in omega-3 unsaturated fats, particularly DHA, found in oily fish (salmon, sardines).
Omega-3 fats are essential in the diet since the body does not make them. Nuts and seeds, as well as vegetable oils like canola, contain omega-3s.
Let Food Be Thy Medicine
Health, including mental health, is affected by nutrition. Before assuming the need for pills or a doctor visit, consider what may be missing (or in excess) in the diet.
Vitamins and minerals are not just something that one should get once in a while; they are essential to life. Particularly, fruits, vegetables, whole grains, nuts and seeds, legumes, and lean proteins are key to obtaining most nutrients.
Just eating a varied, colorful diet with many plant-based foods make a dramatic difference in health! Your body relies upon you to feed it nutrient-rich foods; be nice to it.
Eat well to be well. Cheers to good health!
Although created by US Registered Dietitians and PhD-level Nutritional Biologists, the content presented is only for informational purposes and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
References
Information was compiled from the following professional organizations and peer-reviewed journals:
Micronutrients in Health. Cognitive Function. Linus Pauling Institute Micronutrient Information Center. Oregon State University. Accessed March 2021.
Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms, and Implications. Nutrients. 2018 May 9;10(5):584.
The A.S.P.E.N. Adult Nutrition Support Core Curriculum, 2nd edition. Ed: Mueller, CM et al. The American Society for Parenteral and Enteral Nutrition. Silver Spring, MD. 2012.
Merck Manual, Consumer Version. 2021 Merck Sharp & Dohme Corp., a Merck & Co., Inc., Kenilworth, NJ, USA subsidiary.
