By Emily (SWC)
Ever heard the phrase you are what you eat? Well Clinical studies support the use of certain
nutrients which can influence our neuro-chemical activities and be beneficial for our
wellbeing.
Image by Tangerine Newt (Unsplash)
What nutrients are known to influence our brain health?
Clinical studies support the use of certain nutrients which can influence our neuro-chemical
activities and be beneficial for our wellbeing.
This article will introduce some of the key nutrients that can improve your wellbeing, and
will suggest where you can find these nutrients in everyday foods.
To get nutritional advice that is tailored to your needs, seek advice from a qualified health
professional such as a qualified dietitian.
Omega-3 fatty acids, zinc, magnesium, vitamin D, and B vitamins, amino acids, and
microbiotics are some nutrients known to positively influence brain health.
Omega-3
Polyunsaturated fats, such as omega-3 fatty acids, are essential to maintaining the structure
and function of our neurones, and modulating our inflammatory pathways.
You can find omega-3 fats in seeds, nuts, sardines, salmon, anchovies, and mackerel. Fish
should be consumed in moderation due to high levels of mercury.
B vitamins and folate
B vitamins support a variety of cellular and metabolic processes, and are also essential to
the production of certain brain chemicals.
You can get your folate intake from leafy green vegetables, whole grains, nuts, unprocessed
meats, legumes, eggs, cheese, and dairy.
Amino acids
Amino acids form into proteins, from which brain circuitry and brain chemicals are created.
amino acids can form into tryptophan, which is vital to create the mood stabilising
monoamine neurotransmitter, serotonin.
Amino acids are found protein, such as seafood, eggs, nuts, legumes, and meat.
Zinc
Zinc helps support healthy immune function and supports the brain’s functions.
Zinc is found in lean meats, whole grains, pumpkin seeds, and nuts.
Vitamin D
Vitamin D is important for brain development and bone development.
You can get your daily dose of vitamin D by staying in the sun for 15 minutes a day,
consuming oily fish, or fortified milk.
Microbiotics
A good microfloral environment can balance out harmful microbial species that can make
you feel sick, such as H. pylori bacteria.
You can support your microflora by consuming kefir, sauerkraut, and yoghurt.
The Australian Dietary Guidelines are a useful tool in navigating your dietary intake:
National Health and Medical Research Council (NHMRC). (2013) Australian Dietary
Guidelines. Canberra: NHMRC. Retrieved from https://www.nhmrc.gov.au/guidelines-
publications/n55.
If you would like to read more about the research studying healthy eating and cognitive
function, here is a useful article to read:
Jacka, F. N., Kremer, P. J., Berk, M., de Silva-Sanigorski, A. M., Moodie, M., Leslie, E. R., & amp; Swinburn, B. A. (2011). A prospective study of diet quality and mental health in adolescents. PloS one, 6(9), e24805.
Yours truly!
The Student Wellbeing Committee