Essential Nutrients to Improve Mental Function

If you haven’t already, you may consider reading my article on The Food-Mood Connection prior to reading this one.

What you eat directly affects how you feel. FAT, for example, has had a really bad reputation for many years now. But, the fact is, you can’t survive without it. Adequate consumption of essential fatty acids (EFAs) (omega-3 in particular) provides a protective coating on your cells and improves cell-to-cell communication. Consumption of “trans fats” (hydrogenated or partially hydrogenated oils) have the opposite affect and interfere with cellular communication. Foods that contain high levels of omega-3 are chia seeds (highest value), flaxseeds, walnuts, salmon, soybeans, halibut, shrimp, snapper, tofu, scallops, and winter squash. You can also take fish oil, flaxseed oil, or hemp oil to get your daily dose of omegas.

In addition to omegas, it is important to eat “whole” (unprocessed) foods that contain lots of vitamins and minerals, many of which contribute to neurotransmitter and hormone (like serotonin) production. Below is a list of essential vitamins and minerals, their natural food sources, and the side-effects of deficiency.

Thiamin – found in spinach, green peas, tomato juice, watermelon, oranges, potatoes, legumes, wheat germ, brown rice, nuts, seeds, soy, eggs, fish and organ meats.

Lack of thiamin…

Interferes with neurotransmitter production
Can cause mental confusion and memory loss

Niacin – found in asparagus, spinach, tomato juice, rhubarb, wheat germ, grains, potatoes, peanuts, sea food and meat.

Lack of niacin…

Can cause headaches
Interferes with ability to sleep
May cause mental issues such memory loss, irritability, emotional unrest or dementia

Vitamin B-6 – found in many fruits and vegetables, wheat germ, whole grains, fish, and meats. It is rare to be deficient in vitamin B-6. However, some drugs (like antidepressants) can actually interfere with B-6 production.

Lack of vitamin B-6…

Interferes with neurotransmitter production
Can cause fatigue, dizziness and insomnia
May cause mental problems like depression, irritability or nervousness

Folic Acid – found in asparagus, broccoli, beets, peas, cabbage, dates, kidney beans, wheat germ, whole grains, tuna, liver, and some nuts.

Lack of folic acid…

Lowers serotonin production
Can cause irritability and fatigue
May lead to mental disorders, such as memory loss, depression or bi-polar

Vitamin B-12 – only found in animal foods like eggs, dairy, seafood or meat. If you do not consume these foods, it is essential to take a “quality” multi-vitamin AND a B-12 supplement.

Lack of B-12…

Can cause nerve damage, which can impair brain function and even cause atrophy
May cause dementia or depression

Vitamin A – found in mangos, apricots, cantaloupe, peaches, peppers, spinach, broccoli, yellow squash, peppers, carrots, tomato juice, sweet potatoes, pumpkin, eggs, fish and beef liver

Lack of or EXESS of vitamin A…

Can cause headaches
Excess can also cause fatigue and irritability

*Consume no more than 25,000 IU of vitamin A per day

Vitamin E – found in avocados, sweet potatoes, tomatoes, seeds, walnuts, wheat germ, whole grains, eggs, tofu, fish, shrimp and plant oils

Chromium – found in many fruits and vegetables, whole grains, brown rice, dairy, eggs, seafood, and meats

Lack of chromium…

Can cause fatigue
May cause mental confusion , anxiety, anger, nervousness and depression

Copper – whole grains, chocolate (love that!), nuts, seeds, seafood and organ meats.

Lack of copper…

Decreases levels of oxygen in the brain
Interferes with neurotransmitter production
Impairs brain function and immune response

Iron – found in whole grains, green leafy vegetables, artichokes, green beans, tomato juice, dried beans and peas, dried fruits, fish and meat.

Lack of iron…

Decreases levels of oxygen in the brain
Can cause fatigue
Can cause mental impairment, especially in the first couple of years of life (can lead to permanent brain damage

Magnesium – found in green leafy vegetables, bananas, whole grains, nuts, seeds and fish.

Lack of magnesium…

Interferes with nerve impulse transmission
Can cause restlessness, nervousness and even delirium in acute deficiencies
May cause headaches

Zinc – found in green, leafy vegetables, peas, green beans, tomatoes juice, lentils, dairy, eggs, some seafood, liver, dark turkey meat, and red meats (like beef and ham).

Lack of zinc…