LIFE
Mental health nutrition tips: A well-balanced diet is essential for normal brain function. Maintaining brain health is critical for cognitive function, memory, and general mental wellness. According to Dt. Vaishali Verma, Consultant- Nutrition and Dietetics, Manipal Hospitals, Dwarka, New Delhi, the following food are essential nutrients that promote brain health: Essential Fatty Acids: Omega-3 and Omega-6 fatty acids: The structure and function of brain cells depend on these fatty acids. Ingestion of omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain. Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts and some cooking oils. Vitamin B: These vitamins aid in the synthesis of neurotransmitters, the production of energy, and the reduction of homocysteine, which may be detrimental to the brain. Sources: Lean meats, poultry, fish, whole grains, and leafy vegetables. Vitamin E: An antioxidant that safeguards against harm to brain tissue. Sources: Avocado, almonds, spinach, beet greens. Zinc: Zinc is essential for brain health because it protects against oxidative stress, balances neurotransmitters, regulates mood, and enhances cognitive performance. Sources: Oysters, meat, poultry, and whole grains. Choline: A substance that aids in the production of acetylcholine, a neurotransmitter essential for memory as well as learning. Sources: Eggs, liver, and soy products “It is important to note that all these foods are not to be included in the same day for example, walnuts and seeds and be consumed on alternative days by adding in different recipes or consuming as it is,” Verma told Financial Express.com. Meanwhile, Dt. Ritika Samaddar, Regional Head – South Zone, Nutrition and Dietetics, Max Super Speciality Hospital, Saket told Financial Express.com that eating a healthy balanced diet rich in nutrients that promote brain health is important. Besides diet, exercise, adequate sleep for 7-8 hours, practicing mindfulness and relaxation is very important, she said. “Anxiety is caused by a multiple factors including genetics, environmental and lifestyle conditions. Stress is a major reason and also trauma or substance use can precipitate anxiety. Hence a combination of factors will help manage it too. Lifestyle changes can help to manage stress to a great extent,” Samaddar said. None
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