The excessive build-up of amino acids may also lead to brain damage and mental retardation. For example, excessive build-up of phenylalanine in individuals with a disease called phenylketonuria can cause brain damage and mental retardation.
Fatty acids, like omega-3 and omega-6, are essential for our brains to function well. The brain is one of the organs with the highest level of lipids (fats). Brain lipids, comprised of fatty acids, are structural components of membranes. It has been estimated that grey matter contains 50% fatty acids that are polyunsaturated (about 33% belong to the omega-3 family), and hence are supplied through diet. In one of the first experimental demonstrations of the impact of dietary substances (nutrients) on the structure and function of the brain, the omega-3 fatty acids (especially alpha-linolenic acid, ALA) were the member to take part.
Vitamins & Minerals: When we don’t get enough of certain vitamins and minerals, both our physical and mental health can suffer. The best way to ensure you’re getting enough of the vitamins and minerals you need is to eat a varied and balanced diet, rich in fruit and vegetables. For some, a supplement may be needed, but be sure to check this with your doctor or a nutrition professional.
A lack of Iron can lead you to feel weak, tired, and lethargic. When you don’t get enough Folate you can be at a higher risk of feeling depressed. A Selenium deficiency may increase the chance of feeling depressed and other negative mood states.
Many studies on the association of Chromium in depression have been recorded which indicates the significance of this micronutrient in mental health.
Iodine plays an important role in mental health. The iodine provided by the thyroid hormone ensures the energy metabolism of the cerebral cells.
Low selenium intake is associated with lowered mood status. Intervention studies with selenium reveal that selenium improves mood and diminishes anxiety.
Zinc participates among others in the process of gustation (taste perception). At least five studies have shown that zinc levels are lower in those with clinical depression. Zinc also protects the brain cells against the potential damage caused by free radicals.
More and more research is coming to light on the impact food has on both our overall mental wellness, as well as specific mental illnesses like depression and anxiety. Eating a diet that is well-rounded and nutrient-rich can help to improve mood, increase energy levels and help you think clearer. There are several elements at play here, from the number of carbohydrates you eat to the way deficiencies in vitamins and minerals affect mental health.