We're used to thinking of food as energy and fuel, but it's so much more. The food we eat is pure information; a combination of nutrients, minerals, vitamins, and compounds that either promote our health and prevent disease, or damage our health and cause inflammation that promotes disease.

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Food is the key to improving and optimizing mental and physical condition. Research is now showing how closely the health of our gut microbiome is linked to our mental health. Mental illnesses such as anxiety and ADHD can be triggered by various foods, while many other foods alleviate and combat conditions such as depression, exhaustion, and even Alzheimer's. A healthy diet can not only have a positive effect on blood sugar and insulin levels, but also reduce symptoms of insomnia and burnout. Conclusion: What is good for the body is also good for the brain.

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In the area of nutritional psychiatry, which is still quite young but already booming, the focus is on optimising nutrition in order to promote brain health and in this way treat and prevent mental health problems. Dietary measures sometimes produce great results, while drug trials and therapies are not always as effective as once thought. Research results show that around 50% respond positively to treatment.

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Nutrients from food influence chemicals that have a direct and indirect effect on the brain and thus change the way we think and feel.

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Here are the top 12 nutrients that should be included in the diet to improve mental and physical health:

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Vitamin A

belongs to a group of retinoids that are primarily responsible for vision. Other functions of vitamin A include immune functions, reproduction and cellular communication. Vitamin A has been proven to promote proper brain function, such as neuronal growth and adaptations (neuroplasticity). Vitamin A deficiency can cause certain areas of the brain to shrink, which impairs the brain's response to stress and leads to mood and anxiety disorders.

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Contained in: liver (beef, cod liver oil, lamb), bluefin tuna, mackerel, salmon, trout, in intensely colored vegetables, especially green vegetables such as spinach, kale, green beans, broccoli and lamb's lettuce, but also carrots and tomatoes, but also in sweet potatoes, blue cheese, feta and goat cheese, caviar and hard-boiled eggs.

The recommended daily intake for adults (25 to < 51 years) per day after D-A-CH reference values is 0.8 mg (women) and 1.0 mg vitamin A (retinol equivalent).

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Vitamin B1

(Thiamine) is one of the water-soluble B vitamins. This vitamin is crucial for cell growth, development and function and plays an essential role in allowing the body to use carbohydrates as energy. Vitamin B1 deficiency can lead to mental problems, such as confusion, short-term memory loss, sleep disorders, and anxiety. The B vitamins are sometimes referred to as anti-stress vitamins, possibly because they reduce oxidative stress in the brain.

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Found in: asparagus, barley, beef, black beans, cauliflower, eggs, lentils, nuts, whole grains, oats, sunflower seeds, spinach, peas, Brussels sprouts and tomatoes.

The recommended intake for adults (25 to < 51 years) per day after D-A-CH reference values is 1.0 mg (women) and 1.2 mg (men).

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Vitamin B12

(cobalamin) is a water-soluble vitamin that is required for red blood cell formation, neurological function, and DNA synthesis. Since it plays a central role in the production of mood-regulating substances (dopamine and serotonin), its deficiency is associated with poor mood, obsessive-compulsive disorder, poor sleep, and schizophrenia. The effect of vitamin B12 is linked to that of folate.

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Found in: beef, clams, milk, yogurt, Swiss cheese, nutritional yeast, liver, salmon, sardines, trout, tempeh and nori.

The recommended intake for adults (25 to < 51 years) per day after D-A-CH reference values is 3.0 mcg of vitamin B12.

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Vitamin C

(L-ascorbic acid) is essential for the proper functioning of the brain, as it is required for the biosynthesis of certain neurotransmitters and is an important antioxidant in the brain. Vitamin C deficiency has been linked to fatigue, mood swings, anxiety, concentration and memory problems, sleep disorders, schizophrenia, and ADHD.

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Found in: cherries, mustard seeds, broccoli, Brussels sprouts, chili peppers, kale, kiwis, lemons, oranges, papaya, parsley, persimmon, strawberries, yellow peppers, and thyme.

The recommended intake for adults (25 to < 51 years) per day after D-A-CH reference values contains 95 mg (women) and 110 mg (men) vitamin C.

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Vitamin D

A fat-soluble vitamin known for its importance in calcium absorption, bone growth, mineralization and bone remodeling. In the brain, vitamin D acts as a neurosteroid and plays a role in protecting against depression and anxiety disorders. Studies have shown that vitamin D decreases inflammation and the toxic destruction of cells and controls the release of nerve growth factor, which is important for the function of neurons in the hippocampus and cerebral cortex. Vitamin D deficiency plays a crucial role in regulating stress responses.

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Contained in: Around 80% of our vitamin D comes from direct sunlight. Food sources of vitamin D include cod liver oil, egg yolk, herring, mushrooms, oysters, salmon, sardines, shrimp, fortified nut milk, and canned tuna.

An exact requirement value is not known.

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Iron

A trace element and an important component of the red blood pigment hemoglobin; it binds oxygen in blood and muscles and transports it to all cells in the body. The most common consequences of iron deficiency are anemia and exhaustion. Clinical studies link iron deficiency to mood disorders and ADHD. That's because iron helps protect neurons and controls the synthesis of chemicals involved in mood.

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Contained in: cruciferous vegetables such as broccoli, cauliflower, cabbage, arugula, and bok choy; dark chocolate, red meat, turkey, legumes (beans, lentils, chickpeas, and soybeans), pumpkin seeds, shellfish (mussels, oysters, and mussels) and fish.

The recommended intake for adults (25 to < 51 years) per day after D-A-CH reference values is 15 mg iron (women) and 10 mg (men).

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Folate

Also known as vitamin B9, is needed throughout the body for cell development. A deficiency can impair DNA synthesis and repair and overall cell function in the brain, leading to chronic fatigue, depression, schizophrenia, and bipolar disorder.

Several studies have shown that B vitamin supplements are effective in alleviating symptoms in these conditions.

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Contained in: leafy vegetables (chard, kale, spinach), legumes (cooked lentils and chickpeas), asparagus, green peas and Brussels sprouts, potatoes, nuts, oranges, whole grains.

The recommended intake for adults (25 to < 51 years) per day after D-A-CH reference values is 300 µgfolate equivalents (dietary folate).

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Potassium

An essential mineral that is found in all body tissues and is required for normal cell function. It helps to maintain healthy nerve function and to regulate fluid balance. Clinical studies suggest that low blood potassium levels interfere with signals that help maintain optimal brain function, leading to anxiety, mental fatigue, and ADHD.

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Contained in (almost all foods) e.g.: bananas, tomatoes, hazelnuts, almonds, cucumbers, mushrooms, oranges, pears, sweet potatoes and maca.

The exact requirements are unknown.

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Magnesium‍

A mineral that regulates at least 300 biochemical reactions in the body, including protein synthesis, muscle and nerve function. This mineral helps regulate many important neurotransmitters that are involved in mood regulation. Magnesium deficiency has been linked to anxiety, ADHD, fatigue, and low libido. It has also been shown to improve the quality of sleep.

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Found in: whole grains, soft fruit, oranges, avocados, almonds, spinach, cashew nuts, pumpkin seeds, leafy vegetables, black beans and edamame.
The recommended intake for adults (25 to < 51 years) per day according to the D-A-CH reference values is 300 mg (women) and 350 mg (men).

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Omega-3 fatty acids

belong to the essential fatty acids that must be ingested with food, as the body does not produce them itself. They are crucial for protecting the cardiovascular system and brain health. A lack of omega-3 fatty acids in the diet has a negative effect on cognitive functions. Scientific studies show that dementia patients have low levels of omega-3 and that taking supplements can help protect the healthy brain and delay cognitive decline in mild cases. Low omega-3 levels are also linked to chronic inflammation, which may contribute to symptoms of depression.

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Found in: chia and flax seeds, seaweed sardines, wild salmon, mackerel, cod liver oil, herring, oysters, caviar, walnuts, soybeans, avocados and extra virgin olive oil.

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Selenium‍

A powerful mineral that plays a crucial role in reproduction, thyroid hormone metabolism, DNA synthesis and protection against oxidative stress and infections. It acts as a powerful antioxidant for the brain. Several studies suggest that low levels lead to depression and that supplementation may improve mood and anxiety. Several studies have also shown that patients with Alzheimer's disease have lower levels of selenium in their blood.

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Found in: Brazil nuts, halibut, sardines, shrimp, beef steak, beet liver, chicken and cottage cheese.

The exact requirements are unknown.

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Zinc

An essential mineral that is involved in numerous aspects of cell metabolism. It is necessary for the activity of over 300 enzymes, which, among other things, support metabolism, digestion and nerve function. Several studies suggest a link between low zinc levels and the risk of depression. In children, zinc deficiency is linked to ADHD.

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Contained in: shellfish, beans, meat, nuts, poultry, fish, whole grains, eggs, and milk and cheese.

The recommended intake for adults (25 to < 51 years) per day after D-A-CH reference values is 7 mg (women) and 10 mg (men).

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Foods that contain these 12 nutrients should be on the diet regularly to boost brain health, promote body health, and improve mood!