10 Nutrients for a Healthy Mind

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Misty L. Trepke

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10 Nutrients for a Healthy Mind

By Dr. Cherry

 

1. Beta-carotene - Adequate amounts of beta-carotene are critical to

ensure proper thought processes. Good sources are dark green leafy

vegetables, carrots and sweet potatoes.

 

2. Folic Acid - A deficiency of folic acid (folate) can lead to

depression, dementia and even psychiatric problems.

Studies show that correcting a folic acid deficiency with as little

as 400 micrograms daily can increase brain chemical transmitters

(serotonin) and can correct forgetfulness, depression and

irritability.

Good sources are spinach, lima beans and green leafy vegetables.

 

3. Garlic - Studies indicate that garlic tends to be a mood elevator.

People who take it regularly report less irritability, fatigue and

anxiety. (Garlic has heart-protective and cancer-preventive effects

as well.)

 

4. Iron - Essential to maintain normal mental functions, iron is

found in greens and nuts.

 

5. Peppers - Capsaicin, a primary chemical in chili peppers, can

cause the release of brain chemicals (endorphins) that produce

increases in mood and feelings.

 

6. Riboflavin - Found in almonds (you only need 10 a day!), cereals,

riboflavin is helpful in maintaining memory function.

 

7. Selenium - An essential mineral and antioxidant that plays a key

role in protecting brain cells from free-radical damage, selenium is

in seeds and nuts, and oat bran.

 

8. Thiamine - Another essential substance for normal memory function,

thiamine is found in wheat bran cereal, nuts and wheat germ.

 

9. Zinc - Slight deficiencies in zinc can lead to poor memory

function and mental activity in general. A regular diet of

cereals and legumes (both high in zinc) can help prevent

deficiencies.

 

10. Caffeine. Although you might not be considered a 'nutrient,'

caffeine is actually a widely used mood elevator.

Studies show that it can function as a mild anti-depressant and also

increase concentration, reaction times and thought processes. But

don't exceed two cups a day.

 

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