Three Key Nutrients for Optimal Mental Health

Three Key Nutrients for Optimal Mental Health by Ashleigh Feltham Accredited Practising Dietitian and Accredited Nutritionist

For optimal health, we need to consider more than the needs of the body. The mind plays an equal role in determining your overall wellness and quality of life. There are several factors that impact your mental health, and one of these is your diet.

Your mind needs a variety of nutrients for good health and function, but there are three key nutrients that play an important role in promoting your optimal mental health. These are: iron, zinc and omega-3 fatty acids.

Zinc

The mineral, Zinc, promotes an optimal functioning immune system, helps create new proteins, influences your sense of taste, and is needed for normal wound healing.

Zinc aids in the production of gamma-aminobutyric acid or GABA. This is an inhibitory neurotransmitter that helps to create a sense of calmness and relaxation. During states of anxiety, gamma-aminobutyric acid has been linked to promoting a relaxing and calming effect on your body and mind.

Good sources of zinc include nuts, seeds, legumes and beans, poultry, seafood, beef and tofu.

How much zinc do you need each day? The recommended daily intake, or RDI, of zinc in Australia for men over the age of 19 is 11mg, and 8mg for women.

Iron

Iron is another important mineral with a number of functions, including promoting an optimal immune system function and helping the transportation of oxygen around your body. If you have low iron levels you may feel tired and lethargic. These feeling can have a secondary effect on the state of your mental health and increase the risk of depression, anxiety and other mental health disorders.

Your body cannot make iron, it must be consumed through your diet. Good sources of iron include nuts, seeds, eggs, red meat, poultry, seafood, leafy greens, wholegrains, tofu, tempeh, legumes and beans including red kidney beans, chickpeas and lentils.

How much iron do you need daily? Men need 8mg and women who are not pregnant or breastfeeding need 18mg of iron a day.

Omega-3 Fat

There are many important roles this essential fat plays in promoting your overall health and optimal mental function. Omega-3 fats help reduce inflammation and improve mood, cognition and brain performance.

Your body uses two main types of omega-3 fats; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is the main type of fat that your brain needs. DHA and EPA are found in seafood, which is why 100g of cooked seafood is recommended two to three times a week. Following this guidance will give your body 250-500mg of marine-sourced omega-3 per day.

Good sources of omega-3 are fatty fish like salmon, sardines, herring, mackerel and anchovies. Try to choose ethically sourced seafood to look after the health of your body and mind, as well as the environment.

Plant sources provide a different type of omega-3, called alpha-linoleic acid (ALA). ALA can be found in chia, hemp seeds and flaxseeds. The amount of ALA that converts to EPA is only 1-10%, and 0.5-5% to DHA.

Take home message

For optimal health and quality of life, looking after your mental health is essential. It is important to eat an overall balanced diet. Iron, zinc and omega-3 fats are three nutrients you need to include to help your mind work optimally and for you to feel your best each day.

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