As we approach mid-terms and Fall reading break, now more than ever is a perfect time to learn a bit more about nutrition not just for physical wellbeing, but also brain health and mental wellbeing.
Here are some tips to keep your mind sharp:
- Eat regular meals and snacks (ie. every 3-5 hours) to regulate your mood and energy levels. Regular, nutrient-dense meals and snacks ensure your body gets the fuel and nutrients it needs to function at its best.
- Drink water! Your brain relies on a high blood flow, and your blood is made of 82% water. Keeping hydrated is important to ensure optimal brain function and to carry nutrients through the body.
- Taste the rainbow. There’s a reason to get your greens and other rich, colourful fruits and vegetables. Antioxidants are responsible for giving foods their deep, rich colour. Antioxidants can include minerals such as selenium and vitamins such as C, E, and others. They combat inflammation in the body, such as from stress response. Also, antioxidants and other key nutrients synthesize chemicals (neurotransmitters, such as serotonin and dopamine) in the brain, responsible for mental and emotional health.
Here are a few examples of these key nutrients.
- B Vitamins - whole grains, eggs, fish, meat, nutritional yeast
- Vitamin D - fatty fish (ie. salmon, trout), fortified milk and eggs
- Iron - meat, beans, lentils, nuts, leafy greens
- Magnesium - nuts, seeds, legumes (lentils, chickpeas, etc), whole grains
- Zinc - poultry, legumes, nuts, seeds, red meat
- Selenium - brazil nuts, fish, seafood
- Potassium - avocado, spinach, bananas, potatoes, beans
- Don’t be afraid of carbohydrates and fats. Complex carbohydrates such as high fiber grains/starches, fruits and vegetables provide a steady supply of glucose (energy) to the brain, particularly when they are balanced with food sources of protein and healthy fats, which slow digestion.
As for fats - did you know that about 60% of the brain’s structure is made of fats? Our body is reliant on the consumption of two types of essential fatty acids. While omega-6 fatty acids are plentiful in our food system, consuming adequate omega-3s requires some attention.
Food sources of omega-3 flaxseed, chia seed, walnuts, fatty fish (ie. salmon, trout), algae, canola oil, tofu
The topic of nutrition and brain health/mental wellbeing is a big one! The information in this blog is a helpful start to get you feeling your best.
If you need help finding food options on campus, book an appointment with Theresa, our Registered Dietitian.
References:
Dietitian Success Center (2023). Dietary Strategies for Mental Health – Summary Sheet for RD’s. https://dietitiansuccesscenter.com/resources/dietary-strategies-for-mental-health-evidence-summary/.
Dietitian Success Center (2023). Mental Health & Food. https://dietitiansuccesscenter.com/resources/mental-health-food-client-handout/.
Farrow, Olivia. “Nutrition and Mental Health.” Dietitian Success Centre (2023). https://dietitiansuccesscenter.com/nutrition-and-mental-health-a-guide-for-dietitians/.