Vitamin B complex offers very important nutrients for the brain, nerves and central nervous system. They strengthen the nerve’s myelin sheath, which protects the nerves. The Bs are also necessary for healthy brain functions and hormone production.

B5 is a potent nutrient that counteracts stress, which is the brain’s worst enemy. The nutrient is found in mushrooms, watercress, cabbage family, alfalfa sprouts, dark leafy greens, legumes, tomatoes, celery, strawberries, eggs, squash, avocados and meat.

Vitamin B6 found in the cabbage family, peppers, watercress, banana, squash, asparagus, beans, lentils, nuts, seeds, onions, legumes and whole grains is also necessary for brain functions and nerves.

B12, available in meat, oysters, seafood, fish, lamb, poultry, eggs and dairy, is another brain booster. Fish and eggs are important brain foods. Folic acid and B12, which help build blood, increase oxygen circulation in the brain as well as the rest of the body. Folic acid is found in wheat germ, dark leafy greens, sprouts, nuts, seeds, cabbage family, asparagus and avocados. The Bs are essential for the production of the brain’s soothing neurotransmitters, which improve nerve impulse and communication; enhance the mood; and facilitate brain functions.

Vitamin D was once thought to be needed only to build strong and healthy bones, but recent scientific research has pointed to the importance of vitamin D for preventing infections, heart diseases, diabetes, depression and certain cancers. It helps increase serotonin secretion in the brain in order to enhance the mood; boosts the immune system and protects the skeletal structure. A recent study indicates a correlation between multiple sclerosis (MS) and vitamin D deficiency. When the MS gene is inherited, the risk is considerably heightened by a vitamin D deficiency.

Having vitamin D from direct skin exposure to sunrays for 10 to 15 minutes a day between 10 a.m. and 4 p.m. is the best way to have the nutrient. As the sunlight touches the skin, the rays interact with the fat beneath the skin, which promote the synthesis of vitamin D, which can also act like a hormone in the body. The fairer the skin, the more vitamin D is converted in the body. Older people are not as capable of synthesizing the vitamin as the young do.

Vitamin D dietary intake from eggs and salmon is easily absorbed by the bloodstream. Very few foods contain the nutrient. Its best source is the sun followed by salmon, herring, mackerel, oysters, cottage cheese and eggs. Exposing the inner part of the mushroom to sunlight 15 minutes before cooking it makes it acquire vitamin D. Excess vitamin D from supplements gets stored in fat cells and the liver, increasing risk of toxicity. That is why vitamin D supplement should not exceed 10,000 IUs. 400 to 1000 IUs is a good dose to prevent deficiency and D3 is the most bioavailable form.

Vitamins A, Bs, C and E and minerals calcium, magnesium, chromium and zinc, which are found in fresh fruits, vegetables (dark leafy greens, yellow ones), nuts and seeds, contribute to a stable mental health. The last two minerals are also important for mood balance. Magnesium has a calming effect on the nerves.

While soluble fiber is needed to keep body energy in equilibrium, refined sugar and carbohydrates can make the mood and energy fluctuate. Sugar and carbohydrates make blood sugar rise quickly and insulin makes it drop abruptly, resulting energy loss, mood swings and irritability. Fresh whole fruits and vegetables (okra, eggplant), dry fruits, whole grains, legumes, nuts and seeds maintain a healthy digestive system and long-term energy, resulting in a steady mood.

Green and white tea and herbal infusions are rich in antioxidants, which detoxify the cells, rejuvenate the body and keep health stable. Helpful herbs and supplements for mental equilibrium are St. John’s in Wart, passionflower, ginko biloba, liquorice root, ginseng root, lavender, verbena leaves and chamomile. They have calming effects on the brain.

Spices and aromatic seeds like cinnamon and fennel and anise seeds have cleansing and calming properties that influence the mood positively and improve the memory. They can be made into powder and added to herbal infusions and yogurt. They also enhance the taste of food like in Indian cuisine and offer powerful antioxidants to purify the body and brain from free radicals, toxins and inflammation.

Other helpful lifestyle habits should be included in a healthy program. Regular moderate activity (walking, swimming) is important for the brain to release mood-lifting endorphins and relieve stress. Yoga and deep breathing help relax body and mind. Mental activity is needed to keep the mind focused on positive and productive matters that boost self-confidence and self-esteem.

Sleep is an important aspect of health. Chronic sleep loss can be disruptive to the mood and brain functions, leading to irritability, anxiety, memory decline, confusion and depressive disorders. A minimum of eight hours of night sleep is required in order to achieve mental balance and optimal cognitive performance.

Social support and interaction with friends and family are ways to prevent mental disorders and mood swings. Such relationships send to the brain sensations and messages of caring, support and love, which are positive signals. Isolation and loneliness lead to depressive feelings. Negative thoughts should be directed towards more constructive thinking patterns through self-talk or with a qualified professional.

It is important to be surrounded with people and family who care. Studies showed that people who socialize and interact with friends and family are healthier and live longer. According to other studies, laughter boosts immunity, brightens the outlook on life and lifts the spirit.

There are foods and substances, which can be disruptive to the temperament and brain smooth functions. These are saturated and trans fats, fried fatty fast meals and processed and pre-prepared foods. Because they are unhealthy, they tend to make the body lethargic and brain sluggish.

Diet sodas and artificial sweeteners like aspartame (Nutra Sweet, Equal, Hermeseta) can inhibit the production of serotonin and interfere with certain brain functions, leading to headaches, mood swings, sleep loss and depression. Additives, chemicals, preservatives and food allergens (dairy, gluten, etc) can lead to hyperactivity in children and cause mental disruption.

Alcohol, recreational drugs, smoking, caffeine and addictions have negative effects on the brain and can affect the temperament and disturb the mental state; hence they should be avoided.

Obesity and nutrient deficiencies can throw the hormonal system off-balance. When this happens, mental disruption can result in mood swings, leading to depressive disorders.

Now that I have exhibited the different nutrients, foods, practices, chemicals and substances that affect the mood, it should be quite clear which ones to include in your lifestyle and diet and which ones to disregard in order to prevent mood, anxiety and mental disorders.
 
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
 
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