The benefits of a healthy balanced diet on physical health are well-established. But how does your food affect your mood?
Eating nutrient-dense foods that contain lots of vitamins, minerals, essential fatty acids, and antioxidants nourish and protect your brain.
Your gut and brain have more in common than you think, which is why the gut is also known as "the second brain". The gut and brain are connected, via the vagus nerve. Serotonin helps to regulate sleep and appetite, mediate mood and inhibit pain. Serotonin is produced, in your gastrointestinal tract, which is also known as your digestive tract. The digestive tract is lined, with millions of nerve cells. Therefore, the inner workings of your digestive system help you to digest food and guide your emotions.
Comfort foods tend to be foods with high sugar and salt content and make you feel good for a short period due to their sentimental appeal. However, it is best to consume them in moderation and think of your long-term health by feeding your body with nutrients your cells require.
Consuming a balanced diet means incorporating a range of macronutrient and micronutrients in every meal, including a variety of proteins, omega-3 fats, vitamins and minerals, and whole grains. These nutrients help to support mood as they help to support your cells.
Nutrients that can affect how you feel
Protein provides your brain with essential amino acids, such as tryptophan, tyrosine, histidine, and arginine. These amino acids synthesise neurotransmitters and neuromodulators. Including a source of protein in each meal can help support your mood. Nuts and seeds contain plant-based protein, Omega-3 fats, and fibre. They provide a source of the amino acid tryptophan, which is responsible for producing mood-boosting serotonin. The most popular nuts to incorporate into your diet are almonds, cashews, and walnuts.
2. Omega-3 Essential Fatty Acids
Essential fatty acids can have an incredible impact on the brain, especially when it comes to mild memory loss and depression. This is because omega-3 can easily travel through brain cell membranes and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.
Studies have suggested that Omega-3 contributes to the fluidity of your brain cell membranes and appear to play key roles in brain development and cell signalling.
3. Vitamins and Minerals
Vitamins, minerals, and trace elements are essential in your diet and are needed for you to achieve optimal health and wellbeing. Research has been conducted and found a positive link between mineral deficiencies and mood related conditions such as anxiety, stress, depression.
There are a few key vitamins and minerals that have been identified to help with overall health and wellness.
Vitamin D, also known as the ‘happy hormone’ has shown to increase the levels of serotonin in your brain. There are also a large number of receptors for vitamin D in the brain, indicating that it plays a role in cognitive function. Individual vitamin D requirements vary, depending on the time of year, skin type and levels of sun exposure. Health organisations have stated if you choose to take vitamin D supplements, 10 micrograms a day is sufficient for most people.
B Vitamins have shown to help regulate your mood. This is because B vitamins act as cofactors in the synthesis and regulation of dopaminergic and serotonergic neurotransmitters. These neurotransmitters are key in the regulation of mood, as well as depression and anxiety. B vitamin supplementation may, therefore, offer an alternative treatment to standard care aimed at optimising mood via modulation of the neurotransmitter function.
High levels of tryptophan, zinc, selenium, and magnesium can help support brain function and lower your risk of mood-related conditions.
Many studies have found a correlation between people who have a low dietary intake of zinc and clinical depression. Research has found that when participants who are suffering from clinical depression increased their zinc consumption orally, they started noticing a positive outcome on the effectiveness of antidepressant therapy they were currently receiving.
Zinc also protects the brain cells against the potential damage caused by free radicals and therefore is a vital nutrient needed in your diet through food intake or supplementation.
Furthermore, low levels of selenium are associated with lowered mood status. Therefore, increasing your selenium intake can have positive effects on your overall mood and wellness. Correct daily intake of selenium in a bioavailable form can help treat anxiety and other mood-related stresses.
Finally, magnesium is a vital mineral your body requires as it is important for so many aspects of health. Magnesium is needed as it can help your brain cope with stressors. Research has shown that magnesium supplementation may affect the brain functions that help lower stress and anxiety.
How Cellular Intelligence can help support your mood.
Cellnutrition, Cellular Intelligence is made up, of Cellnutrition Hypertonic, Isotonic and Essential Fatty Acids. This range of solutions provides your cells with essential nutrients that support your body at a cellular level, promoting overall health and wellbeing.
During periods of stress, the absorption of nutrients is reduced in the body, increasing the demand for vital elements. Therefore, you must maintain a well- balanced diet enriched with all 78 bioavailable minerals and trace elements, the correct form and delivery of Omega-3, 6 and 9 and water as this will promote the absorption of other nutrients by increasing their bioavailability- making your cells work effectively and intelligently.
When your cells are in a constant state of readiness and recovery, they can work effortlessly together to support you on your wellbeing journey.
Cellnutrition Isotonic and Hypertonic are 100% natural, marine-based, complete mineral supplements providing all 78 bioavailable minerals and trace elements.
Each cell requires the correct amount of minerals and trace elements in a bioavailable form to absorb and use them properly. Minerals and trace elements are essential for each biochemical reaction in the body and essential for optimal cellular health.
Cellnutrition Essential Fatty Acids is a 100% plant-based Omega oil. It provides ultra-pure ethyl esters of Omega-3, 6 and 9. Omega-3 (EPA and DHA) have shown to improve mood in various studies, due to their anti-inflammatory effect and their function, in the gut.
Whilst mental health is complex, taking small steps to better habits and routines can all contribute towards your wellbeing and health.