This Month’s Focus: Nutrition & Mental Health
What you eat not only fuels you, but impacts your mental health. People who eat a lot nutrient-dense foods have less depression and higher levels of happiness.
By the Numbers
25% of overall cancer cases can be prevented with a diet high in fruits and veggies.
Top 2023 Diets
- Mediterranean Diet
- DASH Diet
- Flexitarian Diet
More than 80% of US Adults’ diets are low in veggies, fruits and dairy.
Foods for the Brain & Mood:
Vitamin D: This is needed for strong bones and the health of your muscles. A deficiency of Vitamin D has been linked to higher rates of depression and seasonal affective disorder. Be out in the sun a few times in the week and eat fatty fish like salmon and tuna.
Folate: This includes folic acid and vitamin B9. Studies have shown that an increase folate intake is tied with a lower risk of depression. Folate is important for healthy hair, skin, nails, liver and red blood cell production. Kale, beans, and whole grains are top choices.
Omega-3 Fatty Acids: These acids seem to have a mood-stabilizing effect and help boost the effectiveness of antidepressants and young adults with ADHD. Walnuts, olive oil, salmon, sardines and trout are rich in omega-3s.
Reads & Soundbites
- Read: The Mind-Gut Connection by Emeran Mayer, MD
- Podcast: Nutrition Diva
- Podcast: The Nourished Child