7 nutrients lacking in mental health

Mental and physical health can be improved by eating a healthy diet rich in nutrients. Often, low levels of essential nutrients cause a feeling of laziness which can be accompanied by depression, irritability and anxiety. Mood disturbances can be caused by a variety of psychological, biological, genetic or environmental factors.

Nutritional deficiencies in vitamins and minerals can compromise brain performance and increase irritability, fatigue and depression, says dietitian Ishanka Wahi.

Here are some of the food sources recommended by Ichanka to promote mental and physical health, as reported by The Times of India:

vitamin D)
It plays an essential role in hormonal balance. Its deficiency leads to dysthymia, benign Alzheimer’s disease, sleep disturbances, mood disturbances and fatigue. Among the most important natural sources rich in this vitamin: eggs, fatty fish, mushrooms, milk, rice flour, cheese and oats.

B-complex vitamins (B1, B6, B7, B12, B)
Vitamin B deficiency leads to depression, anxiety, and mood swings. Patients with depression have lower blood levels of folate, which is found in green leafy vegetables, beans, peas, peanuts, other legumes, and citrus fruits.

magnesium
Magnesium deficiency is known to cause many mental syndromes such as restlessness, anxiety, irritability, confusion, asthenia, insomnia, headache, delirium, hallucinations, and hypersensitivity; So eat foods rich in magnesium such as pumpkin seeds, almonds and peanuts.

The iron
It helps in the manufacture of red blood cells, which carry oxygen throughout the body. Iron deficiency leads to poor concentration, decreased cognition (attention span, intelligence and perceptual functions), anxiety, irritability and depression. Long-term iron deficiency also leads to headaches and shortness of breath.

selenium
A low level of selenium in the diet leads to anxiety, depression and fatigue; The best food source of selenium is walnuts.
Omega 3 and fatty acids

Omega-3s are an important building block for brain function, especially memory and mood; It is found in oily fish like salmon, tuna, cod, and cod liver oil, as well as in flax seeds and walnuts.

zinc
An essential mineral that regulates the brain and body’s response to stress; Zinc deficiency leads to anxiety, schizophrenia and eating disorders; It is found in meat, poultry, shellfish, spinach, pumpkin seeds, raisins, and dark chocolate.