Eat your way to feeling great inside & out
Do you want to not only enjoy what you’re eating but also have long-lasting benefits that keep you feeling great? Well learning what you should be eating will allow you to take the first steps in maintaining your overall physical and mental health. What you eat plays an important part in how you feel as a whole. When you eat right you will give your body an extreme amount of benefits for not only your physical health but also for your mental health. It is a scientific fact that deficiencies in some essential vitamins, minerals, and nutrients can lead to symptoms associated with stress, depression, behavioral problems, and physical disease. When you are put in a situation that can cause you to have fatigue or stress your body will tend to self-medicate those feelings by consuming all your nutrients, thus leaving you with a short supply. A good way to replenish your body with a full “tank of gas” is by incorporating foods that are rich in nutrients into your everyday diet. This will in turn set you on the path to leading a healthy lifestyle!
According to TheMindsancutary.com deficiencies in the following list of nutrients have all been linked to issues with mental health:
1. B1 – Poor concentration
2. B3 – depression, stress
3. B5 – poor memory
4. B6 – depression, poor memory, irritability, stress
5. B12 – poor memory, confusion
6. Folic acid – anxiety, depression
7. Magnesium – anxiety, depression, irritability, stress, insomnia
8. Vitamin C – depression
9. Selenium – depression, irritability
10. Zinc – depression, confusion, blank mind, loss of appetite, lack of motivation
11. Omega 3 – depression, poor memory
12. Tryptophan – depression
Now that you are aware of the nutrients that you will need to incorporate into your diet here are some foods that are rich in these ingredients and taste great too!
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Brown rice (B1, B3, B5, B6, Selenium)
Porridge Oats (B1, B3, B5, B6, Selenium)
Walnuts (magnesium, Omega 3, tryptophan, zinc)
Brazil nuts (selenium)
Pumpkin Seeds (magnesium, Omega 3, zinc)
Sunflower seeds (magnesium, omega 3, zinc, and selenium)
Garlic (selenium)
Vinegar (for salad dressings)
Wholegrain Bread (B vitamins)
Olive Oil (omega 3)
Hemp Oil (omega 3, 6 & 9)
Beans and pulses
Vegetables
Peppers (B1, B3, B5, B6, VC, Magnesium)
Broccoli (B1, B3, B5, B6, Magnesium)
Spinach (Folic Acid)
Fruit
Bananas (B6, tryptophan)
Oranges (Vitamin C)
Strawberries (Vitamin C)
A few extras such as apples, pears, and berries
Meat & Fish
Chicken (B12, tryptophan)
Salmon (B12, Omega 3, Selenium, zinc)
Tuna (B12, Omega 3, selenium, zinc)
Liver, Beef & Lamb
Dairy
Natural Yoghurts (B12)
Eggs (B12)
These amazing tips should get you started, and keep you feeling great inside and out. Not only are you prolonging your life, but you’re also making it an enjoyable one!
Best Wishes,
Dr. Rosenberg