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Nutrition and Mental Well-being by June
Kaminski, MSN
Mental health and well-being is affected by a multitude of factors.
Interpersonal dynamics, financial situation, place of residence, community
happenings, religious conflict, racial tension - any number of factors can wear
at our nerves.
Your level of fitness, how much sleep you get, how you cope with stress are also
crucial factors in your mental well-being. Another extremely important factor is
your level of nutritional balance.
Nutrition not only keeps the body maintained and healthy, but also the mind.
Whether we are talking about mood, affect, personality, learning ability,
creativity, imagination, intuition, or good old body-mind maintenance, - our
ability to cope and thrive in the world does demand proper nutrition.
B Vitamins Are Mind Food
Nutrition and medical research has recently been focused on certain B
vitamins linked with depression, stress response, learning, digestion, and
nerves. There are 11 recommended B vitamins, making up what is called the B
Vitamin Complex.
Although
research has usually been focused on one single B vitamin, such as folic acid,
or inositol, it is important that all eleven are present in our systems for
optimal impact. B vitamins are vital to your family's mental and neural health,
as well as your enzyme production for effective digestion.
The 11 Required B Vitamins
- Thiamine or Vitamin B1
- Riboflavin or Vitamin B2
- Niacinamide or Vitamin B3
- Pyridoxine or Vitamin B6
- Cyanocobalamin or Vitamin B12
- Pantothenic Acid
- Folic Acid
- Biotin
- Cholin
- Inositol
- Para Amino Benzoic Acid or PABA
Sources of B Vitamins
B
vitamins are found in foods such as whole grains, legumes and other beans, lean
meats and fish, cereals, and fortified dairy and bakery products. Each of the B
vitamins has a slightly different yet synergistic function in the body and mind.
It is vital that you receive all eleven of these vitamins each day.
If you do decide to supplement your Vitamin B supply, make sure you buy a
quality product that contains all eleven of the B vitamins, not just 5 or so. An
excess in a few of the B vitamins can potentiate a deficiency or interfere with
the function of less abundant ones.
Minerals for Your Nerves
Additional research studies have looked at the link between minerals and
mental well-being and nerve function. Certain minerals such as Calcium,
Magnesium, Phosphorus, and Potassium are crucial for effective nerve
transmission, anxiety level, and mental well-being.
Recommended Daily Intake
It is recommended that you and your family ingest the following amounts of
these four important minerals.
| Mineral |
Amount |
Sources |
| Calcium |
1,000 mg |
milk, dairy, sardines, sesame seeds |
| Magnesium |
400 mg. |
green vegs, soybeans, milk, corn, apples |
| Phosphorus |
1,000 mg |
meat, fish, eggs, poultry,seeds, nuts |
| Potassium |
300 mg |
vegs, oranges, whole grains, sunflower seeds, bananas, mint
|
More Sites To Visit To Find Out More
Attention Deficit Hyperactivity
Disorder, This website devoted to A.D.H.D. and A.D.D. presents an
interesting view on ADHD and the food a child eats, plus other resources.
Arbor Nutrition Guide
offers an exhaustive list of nutrition site links - food tables, government
sites, journals, resources, and more!
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© June Kaminski, MSN - 2001 - 2005 -Healing Intent.com - All rights reserved.
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