Nourishing your Nervous System.
Zinc is essential for over 300 reactions in the body including your nervous system, when zinc is deficient in the body it can cause symptoms of low mood (1). Zinc can be found in pepitas, oysters, red meats, nuts (brazil, almond, cashew, pecan, pine and walnuts), tahini, sunflower and sesame seeds, dark leafy green vegetables (spinach, kale, broccoli, brussel sprouts), butter beans and broad beans including mushrooms.
Low levels of vitamin B6 in the diet can lead to depressive states as well as mental health issues and neurotoxic effects. This originates due to low levels of vitamin B6 in the cell affecting the conversion of methylation pathways which may ultimately affect the production of neurotransmitters such as epinephrine, serotonin, and dopamine. Vitamin B6 rich foods include raw garlic, roasted pistachios, hazelnuts, flaxseeds, feta cheese, cooked chicken breast, crude rice bran, raw avocado, hard-boiled eggs.
Omega 3 fatty acids found in great amounts such as wild-caught salmon provide essential fatty acid docosahexaenoic acid (DHA), DHA is a vital component of neuronal membranes at sites of signal transduction at the synapse, which suggests that its action is vital for brain function. To repair damaged neural networks after brain injury or spinal cord injuries formation of the new membrane is an essential step. DHA can reduce oxidative stress and regulate cell signalling. Other benefits include learning and memory and controlling cellular energy metabolism and synaptic plasticity, which are fundamental for modulating important behaviours
Curcumin comes from the rhizome, or root, of the turmeric plant and is used frequently in Indian dishes. Curcumin has been shown to benefit the brain by providing protection, through multiple mechanisms, against neurologic disorders. As an antioxidant, anti-inflammatory, and antiamyloidal agent, curcumin can improve cognitive function in patients with Alzheimer disease (AD).
Green tea is rich in flavonoids, particularly catechins such as epigallocatechin-gallate, epigallocatechin, epicatechin, and epicatechin-3-gallate. Green teas consumption in China is associated with the general health of the person. It has been associated with a reduction in cognitive deterioration in ageing, preventing memory loss, and preventing DNA oxidative damage.
Magnesium deficiency can occur if you are not eating enough magnesium-rich foods or absorption is impaired due to other health conditions such as alcoholism or diabetes. Deficiency of this mineral has been associated with personality changes, including apathy, depression, agitation, confusion, anxiety, and delirium. Magnesium-rich foods include kale, spinach (and other dark leafy greens), legumes, nuts seeds and whole grains.
Iron deficiency can impact anyone at any age. It's is actually one of the most common nutritional deficiencies clinically found worldwide. Iron is essential for the production of haemoglobin, a protein that allows red blood cells to carry oxygen to every part of your body, also including myoglobin, which is found in your muscle cells. Iron deficiency anaemia has been shown to increase the risk of symptoms associated with depression.
Iron-rich foods include red meats, including chicken and turkey, shrimp, clams, oysters, dark leafy green vegetables, bok choy, tofu, beans, broccoli, dried fruit (apricots prunes and raisins), nuts and seeds.
More to be added at a later date.
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