Stress, anxiety, depression and even a bad mood… Our mental health is also at stake on the plate, through ingredients called nutrients. This is the case with vitamins and other minerals. Which of these should you prefer to feel “right in the head”? Answers!
Dopamine which promotes motivation, norepinephrine for confidence and serotonin for calmness. These three neurotransmitters are in a certain way the guarantee of our good mental health. A quality diet supports their creation.
This is truly a vicious circle: in the presence of stress, especially chronic stress, magnesium tends to be excreted in the urine under the influence of cortisol. The problem is also that magnesium deficiency can result in psychological disorders: stress, nervousness, anxiety or even depression, with a potential impact on sleep quality. That’s why it’s important to stock up on magnesium! You can find large amounts of it in fresh and dried fruits (bananas, apricots, grapes, figs, etc.), oil seeds (almonds, walnuts, hazelnuts, etc.) and even dark chocolate.
- B group vitamins:
Vitamins B1, B6, B9 and B12 are involved in the synthesis of neurotransmitters: the well-known dopamine, noradrenaline and serotonin. So on the menu: green leafy vegetables (chard, spinach, etc.), dried vegetables (lentils, chickpeas, etc.), seafood, liver and wheat germ, which you can add to salads.
It is necessary for the transport and utilization of oxygen by the blood to the cells. Thanks to this, it is a valuable supplier of energy for our body and an ally against fatigue, including mental fatigue. This trace element is of course found in meat, especially red, but also in eggs, dairy products, lentils and dried vegetables.
This nutrient is characterized by its antioxidant properties. It therefore tends to protect our cells from the attacks and stresses that our body experiences every day (pollution, unbalanced diet, sun exposure, etc.). As such, it helps fight the aging of our cells. Including those of our brain. So turn to the ocean and focus on fish, shellfish and crustaceans. Especially cuttlefish, octopus, anchovies, herring, sardines, mackerel, tuna, salmon and oysters.
