Nutrition for Mental Wellness

Nutrition and its Importance:

Nutrition is the process of absorption of nutrients from food that is consumed by an individual. After consumption of any kind of food, the human body starts a process called digestion which helps in breaking down of nutrients into smaller molecules that can be easily absorbed by the human body.

Nutrients come in various kinds, and we know what they are. Carbohydrates, Fat, Vitamins, Proteins, water, fiber, and minerals are the most common names we hear on a regular basis, and they are important. These nutrients are essential for the proper functioning of the human body and to prevent any kind of illness.

Childrens are told nutrients help them grow and develop strength & power. But is it the full story? NO! Nutrients not only help you grow and develop strength & power but also it helps in proper functioning of mind, keeps mind active & alert, and increases concentration of an individual. When an individual skips a meal, nutrients are not received by their body and due to which both physical and mental functioning deplete which causes less productivity of an individual.

Gut-brain Connection:

You might me thinking what a “Gut” is. There are a group of organs namely mouth, stomach, large & small intestine, and esophagus. These groups of organs are known as Gut or gastrointestinal. Gut and brain connection is bidirectional in nature. This connection is established by various channels such as the immune system, endocrine system, immune system, and many others. The gut microbiota which resides in gastrointestinal tract, is vital for communication networks.

 Microbiotas are a group of microorganisms and are the producers of neurotransmitters namely serotonin and dopamine. Along with serotonin and dopamine, these microbes are also involved in mobility which impact regulation of an individual’s mood and neural signal. Gastrointestinal tract is referred to as the second brain of the human body. The Digestive wall in the humans contains a complex network of neurons. This neural network receives signal from the brain which helps maintain gastrointestinal functionalities such as secretion, mobility, and blood flow. Gut and brain bidirectional communication is done via a nerve called Vargus Nerve.

Nutrients for Mental Wellness:

There are nutrients that an individual needs for mental wellness out of which Omega-3 is one of them. Below is the list of nutrients:

• Omega-3
• Vitamin B
• Vitamin B-12
• Vitamin C
• Vitamin D
• Magnesium
• Zinc
• Potassium

Below are the benefits of nutrients.

Omega-3

Omega-3 is an unsaturated fatty acid which is a major component of cell membranes in the human body. They are the support for any kind of communication between or more cells as well as providing structure to the cells. Omega-3 is found in eye and brain cells. These are responsible for providing calories and are a support system for the human body system.

Omega-3 are of three types of namely ALA (alpha-linolenic acid), EPA (eicosatetraenoic acid) & DHA (docosahexaenoic acid) and can be found in both vegetarian and non-vegetarian foods.

Sources of Omega-3

• ALA (alpha-linolenic acid): ALA is majorly sourced from plant oils like soyabean, canola, and flaxseed oil.
• DHA (docosahexaenoic acid): DHA’s major source is fish and fish foods such as salmon, oysters.
• EPA (eicosatetraenoic acid): Fish and fish foods are its main source and can be extracted from Mackerel, Herring, Sardines, and Caviar

Vitamin B

It is called Vitamin B as it cured Beri Beri disease. Vitamins are a group of substances that are necessary for proper functioning of enzymes in the human body. Vitamin B is of various kinds namely, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), Biotin (B7), Folic acid (B9), and cyanobalamin (B12).

Vitamin B is an important substance for the human body as it confirms proper functioning of cells of the human body. As we know metabolism is important and due to which body is supplied with energy, Vitamin B boosts metabolism. Along with this Vitamin B is also responsible for keeping brain cells healthy due to which brain cells can perform properly.

There are other benefits of Vitamin B on the human body such as heathy skin cell & body cells, and creation of new blood cells for the body.

Sources of Vitamin B

• Leafy green vegetables like spinach, Lettuce
• Fish, Meat and Liver
• Egg
• Yogurt
• Sunflower Seed
• Grain
• Citrus fruits like lemon and orange

Vitamin C

Ascorbic acid or else we know Vitamin C is a water-soluble natural substance. Foods such as lime, oranges, and other citric foods contain Vitamin C which is essential for neurotransmitters, protein metabolism, and production of collagen.

Due to its powerful antioxidant quality, Vitamin C is known for healing any kind of cuts or wounds, infection control, neurotransmitter synthesis, and stress response. Vitamin C supplements are safe for consumption and have high benefits. Benefits such as improved immune health, help with cognitive functioning, neurotransmitter synthesis, antioxidant quality and immune support.

• Neurotransmitter Synthesis: neurotransmitters such as serotonin, dopamine, and norepinephrine can be synthesized with the help of vitamin c. These are the elements that help improve mood, release stress, and improve cognition of the brain.
• Antioxidant Quality: Antioxidant quality of vitamin c is essential for protecting neurons and brain cells. Vitamin C also helps in reducing oxidative damage caused to brain cells.
• Stress resilience: Mental health is highly affected with chronic depression or stress such as anxiety and depression. Vitamin C is known to support relieve stress and improve mental health.
• Cognitive function: Vitamin C is vital for cognitive functioning of brain cells. With age cognitive functioning of brain cells tends to deplete but higher intake of Vitamin C helps in maintaining cognitive functioning and helps relieve stress.
• Immune support: Vitamin C’s immune boosting quality is highly known in the world. During Noble Covid-19 intake of Vitamin C along with Zinc was advised by doctors around the world.

Hence, nutrition is vital for proper functioning of the human body as it helps in proper functioning of the body. A nutrient-rich diet contains vitamins, minerals, antioxidants, omega-3 fatty acids, and other elements for mood regulation and brain health. Not only nutrients but physical activities and proper sleep is also required. Therefore, humans need proper nutrition for proper functioning of the body and mental health.